What is hybrid training?

Hybrid training is exactly what it sounds like: a mix of different training methods and styles. It blends strength, cardio and power into one exercise routine, drawing inspiration from functional training. This high-intensity, high-variety approach is designed to push your limits and improve overall athletic performance.

Hybrid training can include various modalities, but most commonly, it's an approach that includes a balance of strength and cardiovascular workouts throughout the week, says Mike Poirier, C.S.C.S., vice president of fitness at The Edge Fitness Clubs.

Typically, that means two to three days of strength-specific training and another two to three focused on cardio. However, some individual sessions may combine both strength and cardio elements.

You can think of hybrid training as part gym workout and part race simulation.

"A typical hybrid session might include running, sled pushes and pulls, erg machine workouts—like the rower or SkiErg—farmer's carries, and functional strength movements like deadlifts, lunges, squats and presses", says Stacey Pasciak, NASM-C.P.T. "These workouts challenge your body in different ways and mimic hybrid training competitions".

Some people prefer alternating between cardio and strength-focused days. For example, low-intensity zone 2 training—working at 60 to 70 percent of your maximum heart rate—is key for building aerobic endurance and improving recovery.

"My preparation for a fitness race is very structured—both physically and mentally", says Nike athlete Seka Arning. "I train in targeted cycles that cover endurance, strength, and functional skills, always aiming for the perfect balance between intensity and recovery".

On strength days, you get to focus on powerlifting movements like squats or deadlifts, aiming for heavy loads and low reps to recruit and challenge fast-twitch muscle fibres.

You can also structure your week around high-intensity cardio sessions (think: speed workouts or hill sprints) paired with lighter-weight, high-rep strength training that builds muscular endurance.

If you're splitting up workouts across multiple days, it's essential to alternate intensities to give your body (and your central nervous system) time to recover.

"Sprinting on Monday and squatting on Tuesday may be taxing on the central nervous system", says Poirier. "Sprinting Tuesday and squatting Thursday or Friday may work better".

Hybrid training is one of the best ways to build well-rounded fitness that not only enhances your athletic performance but also helps you perform everyday activities, says Pasciak.

"The biggest benefit is improving your overall work capacity", Pasciak says. "You're able to train harder, recover faster, and go longer, which helps you build strength and endurance at the same time".

Research has shown that incorporating both strength and cardio workouts into your fitness routine can help reduce the risk of cardiovascular disease. Apart from supporting your physical health, hybrid training can also help you develop mental toughness. It teaches you how to stay focused and push through fatigue, Pasciak says.

This style of training enables you to challenge your limits and strengthen all muscles. Lifting weights with shorter rest periods can deliver similar benefits as moderate-intensity cardio, since your heart rate stays elevated throughout the workout, Poirier says. On the other hand, sprinting with longer rest periods targets the same fast-twitch muscle fibres you'd use during heavy lifts like squats or deadlifts.

The key is to balance different intensities throughout the week to challenge your body without overloading it, he adds.

Working with a certified personal trainer or another relevant fitness professional can be a great way to get started with hybrid training. But it’s not always necessary—you can design your own workouts, but how you programme your week matters.

"Be intentional with how you structure your week and balance your workload, especially if you’re programming for yourself", Pasciak says.

For example, aim to keep most of your runs in the zone 2 heart-rate range. This low-intensity cardio helps you build a strong aerobic base before you start fine-tuning power and speed.

"I recommend following a 12 to 16-week plan to start", Pasciak adds. "Make sure you’re progressing volume and intensity gradually, and always prioritize technique—especially when you're tired".

No matter your approach, recovery is just as important as your training. Getting enough sleep, staying hydrated, and fuelling properly all support long-term progress. And don't overlook recovery tools—doing rest-day workouts, performing mobility work and using a massage gun can all help reduce muscle soreness and spare you from burnout.

Words by Cheyenne Buckingham