Hybrid training: what it is and how to start
Updated: ยท Zulta
Hybrid training means deliberately combining strength training and endurance training (running, cycling, rowing, Hyrox) in one plan, with the goal of being strong and fit instead of only one of the two.
Research shows that with a sensible plan you lose little to no muscle growth or maximal strength by adding endurance work. What does suffer is explosive strength, mostly when both are done in the same session. The rules of thumb: keep most endurance work easy, do not put heavy leg days and hard intervals back to back, and lift at least twice a week.
Why train hybrid?
Strength and endurance help each other more than they hurt. Strength training makes runners more economical: they use less energy at the same speed, according to a systematic review of studies in runners (Blagrove and colleagues, 2018). And a meta-analysis of randomised trials found that strength training cut sports injuries to less than a third (Lauersen and colleagues, 2014).
The other way round, good aerobic fitness helps you recover between sets and sessions and keeps your heart and lungs healthy. The growth of races like Hyrox shows that more and more people want both.
The interference effect: how big is it really?
The classic worry: cardio eats your gains. The first large meta-analysis (Wilson and colleagues, 2012) did find less muscle growth, strength and especially power in people who added a lot of endurance work. The effect depended on the type and amount: running interfered more than cycling, and more and longer sessions interfered more.
A newer meta-analysis (Schumann and colleagues, 2022) is more reassuring: no measurable loss of muscle growth or maximal strength, but smaller gains in explosive strength. That loss showed up mainly when strength and endurance were done in the same session.
In practice: you can get strong and fit at the same time. What matters is how you lay out the week, not whether you do cardio.
How to build a hybrid week
- Train each muscle group at least twice a week. Twice a week produced more muscle growth than once (Schoenfeld and colleagues, 2016). For most people a full body or upper/lower split works best next to endurance training.
- Keep most endurance work easy. Well-trained endurance athletes do roughly 80 percent of their training at low intensity and 20 percent hard (Seiler, 2010). Easy miles cost little recovery, so they clash less with your lifting.
- Space heavy legs and hard intervals. A study comparing 0, 6 and 24 hours between endurance and strength sessions found the largest strength gains with 24 hours (Robineau and colleagues, 2016). If that is not possible, do the session that matters most to you first and leave a few hours between them.
- Progress one thing at a time. More mileage and heavier squats in the same week is asking for fatigue. Let one grow while the other holds steady.
Sample weeks
| Days | Strength | Endurance | Layout |
|---|---|---|---|
| 3 | 2x full body | 1x easy + short intervals after lifting | Mon strength, Wed endurance, Fri strength |
| 4 | 2x full body | 1x easy, 1x intervals | Mon strength, Tue intervals, Thu strength, Sat long easy session |
| 5 | 3x (upper, lower, full) | 1x easy, 1x intervals | Mon lower, Tue easy, Wed upper, Thu intervals, Sat full body |
| 6 | 3x (upper, lower, full) | 2x easy, 1x intervals | Mon lower, Tue easy, Wed upper, Thu intervals, Fri easy, Sat full body |
Try not to put the hard endurance session the day before your heaviest leg day. Keep at least one full rest day a week.
Nutrition and recovery
Two kinds of training burn more and need more recovery. Three things make the biggest difference: eating enough (especially carbohydrates around hard sessions), enough protein (most athletes get the most out of about 1.6 grams per kilo of body weight per day, see the protein guide) and enough sleep. If sessions get worse, your resting heart rate creeps up or you sleep badly, take a lighter week sooner.
Common mistakes
- Doing every endurance session hard. You never recover enough for your lifting.
- Hard intervals straight after a heavy leg session.
- Training only the upper body "to save the legs". Strong legs and hips are what protect you from injury.
- Building up everything at once, with no lighter weeks.
Frequently asked questions
What is a hybrid athlete?
Someone who trains strength and endurance seriously at the same time, for example lifting plus running, cycling, rowing, combat sports or Hyrox, instead of specialising in one of them.
Does cardio kill your gains?
With a normal plan, hardly. A 2022 meta-analysis found no loss of muscle growth or maximal strength from adding endurance training, only slightly smaller gains in explosive strength, mostly when both were done in the same session.
How many days a week do you need for hybrid training?
Three days is enough to start: two strength sessions and one endurance session. With four to six days you can add more endurance work. Keep at least one rest day.
Should I lift or do cardio first?
Do what matters most to you first. If getting stronger is the priority, lift first. If you do both on one day, leave a few hours between them if you can.
Sources
- Blagrove RC, Howatson G, Hayes PR (2018). Effects of strength training on the physiological determinants of middle- and long-distance running performance: a systematic review. Sports Medicine 48(5):1117-1149.
- Lauersen JB, Bertelsen DM, Andersen LB (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine 48(11):871-877.
- Wilson JM et al. (2012). Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. Journal of Strength and Conditioning Research 26(8):2293-2307.
- Schumann M et al. (2022). Compatibility of concurrent aerobic and strength training for skeletal muscle size and function: an updated systematic review and meta-analysis. Sports Medicine 52(3):601-612.
- Schoenfeld BJ, Ogborn D, Krieger JW (2016). Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine 46(11):1689-1697.
- Seiler S (2010). What is best practice for training intensity and duration distribution in endurance athletes? International Journal of Sports Physiology and Performance 5(3):276-291.
- Robineau J et al. (2016). Specific training effects of concurrent aerobic and strength exercises depend on recovery duration. Journal of Strength and Conditioning Research 30(3):672-683.
Read next
- How to combine running and lifting
- Hyrox training plan for beginners (12 weeks)
- How much protein per day for athletes? (calculator)
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