{"id":468893,"date":"2026-05-31T08:19:07","date_gmt":"2026-05-31T08:19:07","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/468893\/"},"modified":"2026-05-31T08:19:07","modified_gmt":"2026-05-31T08:19:07","slug":"hybrid-training-is-this-the-secret-to-getting-fitter-and-stronger-fitness","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/468893\/","title":{"rendered":"Hybrid training: is this the secret to getting fitter and stronger? | Fitness"},"content":{"rendered":"

Tough Mudder<\/a>. CrossFit<\/a>. Hyrox<\/a>. Some of this century\u2019s biggest fitness trends have one thing in common: they require feats of both strength and endurance. People used to pick a side: either you used weights and resistance machines to build your muscles or you did cardio for the sake of your heart and lungs. Now everyone wants to be a \u201chybrid athlete\u201d. So is this the best way to get fit \u2013 and where do you start if you\u2019re a complete beginner?<\/p>\n

What exactly is hybrid training?<\/p>\n

Matt Lee, a postdoctoral research fellow at the Deakin Institute for Physical Activity and Nutrition in Australia, says: \u201cHybrid training \u2013 also known as concurrent training \u2013 combines cardio and resistance exercises (eg weights) within the same programme, performed either within a single session, or across separate sessions during the week.\u201d<\/p>\n

Where does it come from?<\/p>\n

Hybrid training is not a new concept \u2013 official physical activity guidelines<\/a> have long recommended a combination of strength and cardio exercises. But among athletes it was believed that endurance training had a negative impact on strength development (known as the \u201cinterference effect\u201d); recent research<\/a> has shown that is not the case.<\/p>\n

Phil Price, a senior lecturer in strength and conditioning science at St Mary\u2019s University, Twickenham, is the author of The Science of Hybrid Training<\/a>. He says the term itself was coined by Alex Viada in his influential 2015 book, The Hybrid Athlete (which was updated last year<\/a>). \u201cHe was a powerlifter and then he started running, so he was actively chasing two goals that don\u2019t necessarily support one another,\u201d Price says. \u201cHybrid came to mean a very clear focus on two separate goals that come from two separate sports.\u201d<\/p>\n

Why it is so popular now?<\/p>\n

The hybrid concept has evolved, making it appeal to anyone who wants to get fitter and stronger. \u201cIt has been used for anything that requires an endurance component and a strength component,\u201d says Price. \u201cThe rise of CrossFit really developed it and it\u2019s definitely been utilised by those who do Hyrox.\u201d CrossFit is a high-intensity workout combining cardio with elements of weightlifting and gymnastics; Hyrox is a fitness competition mixing running with burpees, kettlebell carries, sled pushes and more.<\/p>\n

Thomas Jones, an associate professor of sport, exercise and rehabilitation at Northumbria University, says: \u201cHyrox, which is super-popular at the moment, is almost the definition of hybrid. Those events are aerobic-based, so there\u2019s a running element, and then there\u2019s also a strength element and a power element.\u201d Organisers say more than 1 million people entered a Hyrox race during the 2025\/26 season, which culminates with the world championships<\/a> in Stockholm this month.<\/p>\n

Hyrox is almost the definition of hybrid training, with a running element, as well as power and strength elements. Photograph: HYROX<\/p>\n

A hybrid scene has also developed through social media, says Price. \u201cMore and more people have created these hybrid goals of, for example, doing a 500lb [227kg] squat and on the same day running a sub-five-minute mile. People are online competing with each other and through that, the culture has really boomed.\u201d<\/p>\n

What are the benefits?<\/p>\n

Lee says hybrid training has numerous benefits for overall health and wellbeing, as well as sports performance. \u201cResearch has shown<\/a> hybrid training can improve strength, muscle mass, power, endurance, speed and agility,\u201d he says. \u201cBeyond physical gains, studies of people who do hybrid training such as CrossFit report perceived improvements in quality of life<\/a>, reduced stress, increased self-esteem and social benefits<\/a>.\u201d A previous study<\/a> found this sense of belonging was significantly higher at CrossFit gyms than at traditional ones.<\/p>\n

And hybrid training is a boon for busy schedules. \u201cFor many people, lack of time is a major barrier to exercise,\u201d says Lee. \u201cCombining cardio and resistance exercises within a single session is a time-efficient way to meet training goals.\u201d I can relate to that \u2013 the \u201cwarrior\u201d class at my local gym combines treadmill or rowing intervals with free-weight sets, for a full-body workout in just 45 minutes.<\/p>\n

Hybrid training is perfect for those who are time poor. Photograph: Posed by models; Pekic\/Getty Images<\/p>\n

Alexios Batrakoulis, an assistant professor of applied and clinical exercise physiology at European University Cyprus, has conducted extensive research into hybrid training<\/a>. He has seen great results from participants completing a 30-minute circuit-style hybrid programme up to three times a week. After 10 to 12 months, he reports: \u201cPreviously inactive middle-aged adults with overweight\/obesity have significant body mass and fat reduction, as well as improvements in performance, cardiometabolic and psychological health.\u201d He found that people enjoyed these \u201cmoderate to vigorous\u201d circuits more than \u201ctraditional moderate-intensity continuous training\u201d.<\/p>\n

Is it suitable for beginners?<\/p>\n

Absolutely \u2013 with the caveat that you check with your GP if you have any existing injuries or health conditions (and pay no attention to social media challenges). Kim Way, a senior lecturer at the Deakin Institute and an exercise physiologist with Exercise and Sports Science Australia, says beginners should do a combination of aerobic and resistance training two or three times a week.<\/p>\n

\u201cStart with low- to moderate-intensity exercise to help the body get used to the different exercises and get used to a routine. Use intervals to help break up aerobic activity to get used to moderate intensity with some recovery as well,\u201d she says. \u201cThe talk test is a great way to gauge if you are going too hard with aerobic exercise. Moderate-intensity does make you a bit breathless, but you\u2019d still be able to maintain a conversation with someone or be able to sing.\u201d Build a foundation with four to six weeks of consistent training before adding another day or a high-intensity session, she adds.<\/p>\n

What sort of aerobic exercise should I do?<\/p>\n

This depends on your goals, says Lee. If you want to build up to a Hyrox event, running is essential \u2013 each race includes eight 1km runs \u2013 as is training on skiing and rowing machines. If you just want to get fitter, running is one option, but you may enjoy others more. \u201cSubstituting other cardio options such as swimming or cycling can still improve cardiovascular fitness while reducing the risk of overuse injuries that may occur from high volumes of running,\u201d says Lee.<\/p>\n

And what sort of strength training?<\/p>\n

Again, if you\u2019re training with Hyrox in mind, it make sense to focus on the strength-based events in the races: sled push and pull, farmer\u2019s carry, sandbag lunges, wall balls \u2026 If you\u2019re new to these exercises, says Way, scale back the weights, reps and sets. But if you just want to improve your general strength, she recommends \u201cwhole-body, compound movements such as squats, deadlifts and bench presses, which will provide immense benefit\u201d.<\/p>\n

Body-weight exercises, such as press ups, are a good alternative to using weights. Photograph: Posed by model; Organic Media\/Getty Images<\/p>\n

\u201cTwo of the biggest predictors of quality of life in old age are strength (one-rep max<\/a>) and aerobic fitness (VO2 max<\/a>),\u201d says Jones. \u201cStrength is what often gets neglected by those who are new to exercise \u2013 they just run.\u201d<\/p>\n

Does the order I do them in matter?<\/p>\n

\u201cResearch<\/a>, including my own<\/a>, suggests the order of cardio and resistance exercise has little influence on improving cardio fitness,\u201d says Lee. \u201cHowever, if a person\u2019s goal is to improve strength, some research<\/a> suggests completing resistance exercise before cardio might lead to greater strength gains, and that greater recovery time between modes (more than three hours) may benefit explosive strength development<\/a> (power) \u2013 but more research is needed on these.\u201d<\/p>\n

Do I need to join a gym?<\/p>\n

\u201cFor people with limited exercise experience, gyms can be a great place to start, as they provide access to professionals who can help develop suitable training plans and guidance on techniques,\u201d says Lee. If you want to get into CrossFit, for example, there are about 10,000 gyms in 150 countries.<\/p>\n

You can do your own hybrid training on the gym floor, using the cardio and resistance machines and\/or free weights, but another option is joining a hybrid-style class. \u201cGroup classes can provide a sense of community and social support, which may also help with motivation and consistency,\u201d says Lee. Some gyms offer dedicated Hyrox classes; others to look out for include bootcamp, circuits, functional fitness, and strength and conditioning. \u201cWhen joining a group class, always remember to listen to your body,\u201d says Way. \u201cIt is OK to stop and have a break if your body is not used to what is happening.\u201d<\/p>\n

Going to the gym doesn\u2019t necessarily mean committing to a year-long membership. Apps such as ClassPass enable you to buy credits to use at a variety of gyms, and there are no-contract, pay-monthly budget chains such as PureGym and the Gym Group (which also offer classes). Community centres often have low-cost hybrid-style workouts \u2013 my local one has an hour\u2019s circuit training for \u00a38 \u2013 and many parks have free sessions, such as the beginners\u2019 bootcamps and other classes run by Our Parks<\/a> across the UK.<\/p>\n

Can\u2019t I do hybrid training at home?<\/p>\n

Absolutely \u2013 you can combine cardio with home strength training. For example, you could follow the NHS\u2019s Couch to 5K<\/a> running programme alongside Our Parks\u2019 Couch to Fitness<\/a> programme. Jones says: \u201cRemember what Joe Wicks was doing during Covid? That would be hybrid training.\u201d Wicks is still posting free videos on YouTube<\/a> \u2013 a recent 20-minute \u201cstrength, cardio and abs<\/a>\u201d workout fits the hybrid bill.<\/p>\n

You don\u2019t need any specialist equipment, at least initially. \u201cFor people just getting started, body weight exercises are enough,\u201d says Jones. \u201cIf you can\u2019t do 10 good push-ups, that\u2019s a really good place to start.\u201d Way suggests squats, lunges and pull-ups alongside your push-ups. When you\u2019re ready to move on, \u201cFilling up a backpack with cans or water bottles can add load,\u201d she says.<\/p>\n

Batrakoulis says you don\u2019t need to invest in heavy weights to progress further, but some \u201cfunctional training tools\u201d can be useful: resistance bands, kettlebells, exercise balls and medicine balls; even suspension straps and battle ropes, if you have space.<\/p>\n

Outdoors gyms make it easy to combine cardio and strength training \u2026 and they\u2019re free! Photograph: Posed by model; coldsnowstorm\/Getty Images<\/p>\n

Jones is also a fan of outdoor gyms in parks: \u201cThey\u2019re great because it gives you the opportunity to run and then jump in and do some pull-ups and body-weight exercises.\u201d<\/p>\n

How much training should I do?<\/p>\n

Lee says: \u201cFor overall health, the World Health Organization recommends adults aged 18 to 64 engage in at least 150-300 minutes a week of moderate-intensity aerobic physical activity, or 75-150 minutes a week of vigorous-intensity aerobic physical activity (or an equivalent combination of the two), plus muscle-strengthening activities at moderate or greater intensity on two days a week.\u201d But don\u2019t try to go from zero to hero, says Way: \u201cIf you are not currently meeting these guidelines, a slow and gradual buildup in activity is recommended.\u201d<\/p>\n

This is especially important in hybrid training, says Price, because of the various demands it puts on the body. \u201cThe endurance exercise is going to fatigue things in different ways to the resistance exercise. The high-intensity stuff is going to fatigue your body in different ways to the long-duration, low-intensity stuff. All of a sudden you\u2019ve got a mix of everything.\u201d His advice is to \u201cstart off slowly and progress very slowly because you don\u2019t know how well your body will respond to the different stimuli and how close they are together\u201d. The good news? \u201cThe body is really adaptable and will start to deal with that type of mixed stress quite well.\u201d<\/p>\n

Should I do cardio and strength training in the same session?<\/p>\n

If you\u2019re doing hybrid classes, clearly yes. Otherwise, says Jones, it\u2019s down to preference and time. \u201cI cycle some days and I lift weights other days. But some people wouldn\u2019t like that approach. My wife, for instance, loves getting out in the garden and doing a circuit. So whatever works for you will be effective.\u201d<\/p>\n

Should I train every day?<\/p>\n

No \u2013 rest days are essential. \u201cIt\u2019s important to allow enough recovery time between sessions, not only for adaptations to occur, but to also minimise the risks of overuse injuries and overtraining,\u201d says Lee. Way says beginners need at least 24-48 hours of recovery between sessions to help the body adjust.<\/p>\n

Prioritise sleep. \u201cSleep for all exercise is really quite important. I think people underestimate that,\u201d says Price. \u201cI see it like a triad. Quite often if people are struggling with their training or they have a niggling recurring injury, they think there must be something that they\u2019re doing wrong in training. But they need to go and make sure that they\u2019re getting enough water, their nutrition\u2019s right and they\u2019re getting enough sleep. Quite a lot of the time, it\u2019s their everyday life that isn\u2019t providing that support to recover for them.\u201d<\/p>\n

Do I need to change my diet?Keep energy levels topped up with a good combination of protein and carbs, as well as lots of water. Photograph: filadendron\/Getty Images<\/p>\n

\u201cAs long as you\u2019re getting good protein and carbs between sessions and lots of water, you should be good to go,\u201d says Price. Specifically, he says, you need sufficient amounts of the amino acid leucine, which is found in most protein sources (meat, fish, cheese, beans, nuts, seeds, tofu etc). \u201cWhenever the body tries to respond to the training stress from a strength point of view, the intake of protein is one of the signals to spark protein synthesis, which then improves muscle hypertrophy [growth]. So you\u2019re trying to avoid that molecular process getting disrupted.\u201d<\/p>\n

Protein is often prioritised these days, but don\u2019t overlook carbohydrates. \u201cCarbohydrates broken down can get stored into muscle glycogen [fuel], and both strength and endurance training can reduce those stores. So if you\u2019ve trained, you want to make sure that anything that was used from the previous session has been replenished,\u201d says Price.<\/p>\n

And finally \u2026 where do I sign up for the Hyrox world championships?<\/p>\n

Sadly, that is invite-only for the top 0.5% of athletes. How about a Hyrox cruise<\/a> instead?<\/p>\n","protected":false},"excerpt":{"rendered":"Tough Mudder. CrossFit. Hyrox. Some of this century\u2019s biggest fitness trends have one thing in common: they require…\n","protected":false},"author":2,"featured_media":468894,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[589,163,85,46],"class_list":["post-468893","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-health","tag-il","tag-israel"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/468893","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/comments?post=468893"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/468893\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media\/468894"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media?parent=468893"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/categories?post=468893"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/tags?post=468893"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}