“Hybrid athletes” are taking over social media - here’s why fitness experts love this simple and effective way of training

Woman at gym sitting down

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Strong Women


“Hybrid athletes” are taking over social media - here’s why fitness experts love this simple and effective way of training

By Katie Yockey

11 months ago

7 min read

From Hyrox and CrossFit to marathons and run clubs, everyone’s getting on the hybrid training hype. But why is this simple way of exercising becoming so popular online – and is it something worth getting into?


If you’ve scrolled through TikTok or Instagram Reels recently, you’ve probably seen a surge of content from “hybrid athletes”. Coaches like Lucy Haldon and Kirsty Hendey are busy touting the benefits of jogging one minute and lifting heavy the next – but is hybrid training really the key to long-term fitness and health? And how does it differ, say, from doing strength and conditioning as a way to support running goals?

Whether you currently have an established workout routine or are looking to try something new, plenty of experts believe that a hybrid approach may be worth a shot. The key is getting recovery right: if you’re training more, rest and fuelling become more important than ever. 

With that in mind, let’s dive into what the experts say about hybrid training and how to get started.

What is a hybrid athlete?

Alex Viada coined the term in his 2014 book The Hybrid Athlete. Put simply, it’s a combination of strength and endurance training. While many ‘hybrid’ influencers seem to focus on doing things like CrossFit and marathons, as well as competing in Hyrox, these are by no means a requirement. All hybrid training entails is splitting your time between different forms of exercise, so long as you’ve got a mix of strength and cardio going on.

That hybrid can be whatever you like doing. Love cycling and rock climbing? You’re sorted. Distance running and weight lifting? Go for it. Once you start looking at hybrid training as simply a combo of strength and cardio, you might realise that you’re unintentionally training this way already.

So, why give it a shot? Well, this way of exercising has a number of physical and mental benefits. “Training as a hybrid athlete provides a physical workout that targets various muscle groups and improves strength, stamina and flexibility,” says performance coach Dr Chris Mohr. “Mentally, it keeps the routine fresh and engaging.”

What are the benefits of hybrid training?

It can improve your fitness and longevity as an athlete

One of the main benefits of hybrid training is that it can make you a more well-rounded, resilient athlete. Combining resistance and endurance training improves both your strength and cardiovascular fitness, both of which are essential to long-term health.

“Strength training is critical to building muscle strength and mass, while cardio exercises enhance lung capacity, improve heart health and boost overall endurance,” says Sergii Putsov, a certified personal trainer with a PhD in sports science. You can see even more benefits by adding stretching and mobility for better flexibility, range of motion and a lower injury risk.

Hybrid training can improve heart health

Because the formal concept of hybrid training is pretty new, there haven’t been loads of studies on the topic – but the existing body of research is largely positive. One study found that just 100 minutes per week of hybrid training improved cardiometabolic health and antioxidant status in unconditioned women. That’s almost an hour less than the current NHS exercise guidelines.

It’s good for increasing muscle mass

Another study looked at how hybrid training affects blood pressure, body composition, blood sugar and overall fitness. Researchers found that along with improving most health markers, hybrid training was also an effective way to change body composition.

While a lot of this research focuses on weight loss and body composition, it’s important not to dwell on that. Hybrid training has a number of benefits – namely increased muscle mass, better cardiovascular health and injury resistance – that can improve your wellbeing. We know that weight loss shouldn’t be the main aim when approaching training, and the multifaceted fitness gains of hybrid training make it a great option regardless of your goals.

Does hybrid training increase your injury risk?

Moving is good for us, but more isn’t always better. If you want to give hybrid training a go, keep this in mind because it carries a significant risk of overtraining.

Think of it this way: you might already be a runner with a set training plan and a goal number of miles to hit per week. If you want to try a hybrid approach, you might decide to add in a couple of days of lifting. That’s a great thing to do (stronger runners tend to be more resilient), but make sure you’re swapping one or two runs for those strength sessions, rather than adding on. Overdoing it can dig you into a hole of burnout and injury that’s hard to climb out of.

This is particularly important if you’re trying a new form of exercise. A brand new stimulus is extra stressful for your body, and you’ll probably feel more sore and tired over the next couple of days than you’d expect to.

Putsov recommends building up slowly and paying attention to what your body tells you. “Start small and gradually increase your training intensity and duration to allow your body enough time to adapt,” he says. “Listen to your body for signs of burnout, such as fatigue, sudden mood changes or disrupted sleep patterns.”

Hybrid training carries a significant risk of overtraining

Keeping things in check is a lot easier if you have a training plan, and both Putsov and Mohr recommend getting one written out before starting. “To avoid overtraining, set clear goals for what you want to achieve with your fitness routine and monitor the intensity and volume of your workouts,” says Mohr. It’s easy to get carried away if you’re enjoying your training, so having a plan set out ahead of time can keep you on track.

Be sure to make rest part of this plan, too. You should have at least one day of full rest per week, and you should aim to make sure you have at least a couple of ‘easy’ days scheduled. Strenuous, high-intensity training day after day may feel satisfying, but it isn’t sustainable, and it’ll only set you back in the long run.

Why hybrid training requires more fuel

If you’re putting your body through a lot of training, you need to be eating and recovering properly. Don’t overlook the importance of this; food helps our tissues rebuild, and without enough calories and protein, you won’t see the benefits of all your hard work. It’s also important to note that tough workouts can blunt your appetite, so you should be particularly aware of this if you’re dialling up the intensity.

According to research, acute bouts of high-intensity exercise can cause a short-term dip in appetite. This means that if you have even a couple of extra-tough sessions per week, you need to make sure you’re eating enough afterwards to aid recovery and prevent an injury.

What does that look like? For starters, you should make sure you’re getting enough calories – which may be more than you think if you’re doing an endurance sport like long-distance cycling or running. Protein is also key for rebuilding muscle fibres. It’s recommended that athletes get about 1.4–1.8 grams per kilogram of body weight.

Woman cooking dinner

Credit: Getty

Pay attention to your iron intake, too, especially if you’re doing a lot of running. High-intensity exercise increases your rate of iron loss, so you’ll likely need to consume more than the daily recommended amount. Iron deficiency is particularly common in female runners – affecting 15-35% – so speak with your GP if you’re noticing symptoms like lightheadedness and fatigue.

What does a hybrid training plan look like? 

If you want to create a hybrid training plan, Mohr recommends mixing things up and adding in low-intensity days to prevent overtraining. “When planning your weekly workouts without overdoing it, it is important to mix different intensity levels and combine intense activities with lighter exercises such as walking or yoga,” he says.

Keep your interests and goals in mind when picking your two forms of exercise. If you’re injury-prone or more focused on your endurance athletic goals, consider going lighter on the strength training. “Functional fitness offers a gentler approach, focusing on simple movements without the heavy lifting usually associated with powerlifting,” says Putsov. “Bodyweight training, yoga, pilates and mindful movement practices also offer holistic benefits because they improve body awareness and promote relaxation.”

The bottom line? Listen to your body, stick to a plan, and keep recovery and fueling at the forefront. “If something isn’t working for you, listen to your body and adjust your training intensity based on how you feel,” says Mohr. “Success in hybrid training relies on balanced and thoughtful practice with a focus on quality and recovery.”


Images: Getty

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