Hybrid training originates from the concept of ‘concurrent training’, which aims to simultaneously work the cardiovascular and the musculoskeletal system within the same exercise session at moderate-high intensities. What this means is that, individuals train for a combination of multiple different styles of exercise - it’s like ticking off a 10km race, a half or full marathon, whilst also maxing out your power lifts! To be hybrid is to channel your inner Wonder Woman or Superman!

‘Hybrid’ is often used in conjunction with ‘Hyrox’, an all-inclusive 8km fitness race split up into 8 x 1km intervals; at every interval there is a functional fitness exercise to complete – testing competitors muscular endurance, strength and anaerobic capacity. However, hybrid training races are taking the UK by storm, so you can find the mix of stations that are right for you and incorporate Hybrid Training you enjoy. 

What Are the Benefits of Hybrid Training?

• Hybrid training simultaneously develops cardiovascular health and muscle strength, therefore improving overall fitness.

• Mixing high-intensity cardio with resistance training increases energy expenditure, which in turn helps with fat loss, whilst maintaining muscle. 

• Hybrid training reduces the risk of injury of the muscles, joints and connective tissues; and prevents overuse injuries, which are more common with single discipline training (i.e. running or weightlifting).

• Hybrid training creates an optimal environment for improved athletic and functional performance, due to its focus on power, strength and stamina.

• It is very time efficient, so is ideal for those who want to be well-rounded but have limited time.

• The circuit-style blend of simple anaerobic exercise, repetitive resistance exercise, and music can create a “flow state” within the mind and a sense of accomplishment. This keeps motivation high, encourages participants to challenge themselves, and contributes to the feelings of euphoria.

Hybrid Training Workout - Block One - Strength

Trap Bar Deadlift

• 5 reps

• Rest for 120 seconds between sets and complete 4 sets

Bulgarian Split Squat

• 6 reps per leg

• Rest for 90 seconds between sets and complete 4 sets

Strength Building Superset

• 6 reps of strict pull ups

• Rest for 30 seconds

• 8 reps of Z-press or dumbbell seated shoulder press

• Rest for 90 seconds between sets and complete 4 sets

Hybrid Training Workout - Block Two - Hybrid Conditioning

• 500m on the Rowing Machine

• 12 dumbbell push presses

• 8 burpees followed by box jumps

• 14 butterfly sit ups

• In a 20 minute time window, complete 3-5 rounds

There we have it, a full insight into what hybrid training is! In the mood to try everything, or maybe you can’t decide on one training disciple? Keen to run fast or far and lift heavy? Go hybrid. Ready to start training? Check out our Pull Up Bars for Home.

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Tags: Exercise Type > Conditioning ; Exercise Type > Strength ; Misc > Workout