Hybrid training: could this be the key to getting fitter and stronger?

Tough Mudder. CrossFit. Hyrox. Some of the biggest fitness trends of this century all share one thing: they demand both strength and endurance. In the past, people usually chose a side—either you lifted weights and used resistance machines to build muscle, or you did cardio to improve your heart and lungs. But now, everyone wants to be a “hybrid athlete.” So, is this the best way to get fit? And if you’re a complete beginner, where do you start?

What exactly is hybrid training?

Matt Lee, a postdoctoral research fellow at the Deakin Institute for Physical Activity and Nutrition in Australia, explains: “Hybrid training—also known as concurrent training—combines cardio and resistance exercises, like weights, in the same program. You can do them in one session or spread them out over the week.”

Where does it come from?

Hybrid training isn’t new—official physical activity guidelines have long recommended mixing strength and cardio exercises. But athletes used to believe that endurance training could hurt strength development, a concept called the “interference effect.” Recent research has shown that’s not true.

Phil Price, a senior lecturer in strength and conditioning science at St Mary’s University in Twickenham, wrote The Science of Hybrid Training. He says the term “hybrid athlete” was first used by Alex Viada in his influential 2015 book, The Hybrid Athlete, which was updated last year. “Viada was a powerlifter who started running, so he was chasing two goals that don’t naturally support each other,” Price says. “Hybrid came to mean a clear focus on two separate goals from two different sports.”

Why is it so popular now?

The hybrid concept has evolved, making it appealing to anyone who wants to get fitter and stronger. “It’s now used for anything that requires both endurance and strength,” says Price. “CrossFit really pushed it forward, and it’s definitely been adopted by people doing Hyrox.” CrossFit is a high-intensity workout that mixes cardio with weightlifting and gymnastics. Hyrox is a fitness competition that combines running with burpees, kettlebell carries, sled pushes, and more.

Thomas Jones, an associate professor of sport, exercise, and rehabilitation at Northumbria University, says: “Hyrox, which is hugely popular right now, is almost the definition of hybrid. These events are aerobic, so there’s running, but also strength and power elements.” Organizers say over a million people entered a Hyrox race during the 2025/26 season, which ends with the world championships in Stockholm this month.

A hybrid culture has also grown through social media, says Price. “More and more people are setting hybrid goals, like squatting 500 pounds and running a mile in under five minutes on the same day. People compete online, and that’s really boosted the culture.”

What are the benefits?

Lee says hybrid training has many benefits for overall health, well-being, and sports performance. “Research shows hybrid training can improve strength, muscle mass, power, endurance, speed, and agility,” he says. “Beyond physical gains, studies of people who do hybrid training, like CrossFit, report better quality of life, less stress, higher self-esteem, and social benefits.” One study found that the sense of belonging was much stronger at CrossFit gyms than at traditional ones.

Hybrid training is also great for busy schedules. “For many people, lack of time is a major barrier to exercise,” says Lee. “Combining cardio and resistance exercises in one session is a time-efficient way to reach your training goals.” I can relate to that—the “warrior” clichéThe class at my local gym mixes treadmill or rowing intervals with free-weight exercises, giving you a full-body workout in just 45 minutes.

Hybrid training is ideal for people short on time. Alexios Batrakoulis, an assistant professor of applied and clinical exercise physiology at European University Cyprus, has done extensive research on it. He’s seen great results from participants doing a 30-minute circuit-style hybrid program up to three times a week. After 10 to 12 months, he notes: “Previously inactive middle-aged adults who are overweight or obese saw significant reductions in body mass and fat, along with improvements in performance, heart health, and mental well-being.” He found people enjoyed these “moderate to vigorous” circuits more than “traditional moderate-intensity continuous training.”

Is it suitable for beginners?
Absolutely—but check with your doctor if you have any injuries or health conditions, and ignore 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 mix of aerobic and resistance training two or three times a week.

“Start with low- to moderate-intensity exercise to help your body get used to the different moves and build a routine. Use intervals to break up aerobic activity so you can get comfortable with moderate intensity while having recovery time,” she says. “The talk test is a great way to check if you’re pushing too hard with aerobic exercise. Moderate intensity makes you a bit breathless, but you can still hold a conversation or sing.” She adds that you should build a foundation with four to six weeks of consistent training before adding another day or a high-intensity session.

What kind of aerobic exercise should I do?
It depends on your goals, says Lee. If you’re training for a Hyrox event, running is essential—each race includes eight 1km runs—along with training on ski and rowing machines. If you just want to get fitter, running is one option, but you might enjoy others more. “Switching to other cardio like swimming or cycling can still improve cardiovascular fitness while lowering the risk of overuse injuries from lots of running,” says Lee.

And what about strength training?
Again, if you’re training for Hyrox, focus on the strength-based events in the races: sled push and pull, farmer’s carry, sandbag lunges, wall balls. If you’re new to these, Way suggests scaling back the weights, reps, and sets. But if you just want to improve overall strength, she recommends “whole-body, compound movements like squats, deadlifts, and bench presses, which offer huge benefits.”

“Two of the biggest predictors of quality of life in old age are strength (one-rep max) and aerobic fitness (VO2 max),” says Jones. “Strength is often overlooked by people new to exercise—they just run.”

Does the order matter?
“Research, including my own, suggests the order of cardio and resistance exercise has little effect on improving cardio fitness,” says Lee. “However, if someone’s goal is to build strength, some research suggests doing resistance exercise before cardio might lead to greater strength gains, and having more recovery time between the two (over three hours) could help with explosive strength development (power)—but more research is needed on this.”

Do I need to join a gym?
“For people with limited exercise experience, gyms can be a great starting point because they offer access to professionals who can help create suitable training plans and guide you on technique,” says Lee.If you want to get into CrossFit, for example, there are about 10,000 gyms across 150 countries. You can create your own hybrid workout on the gym floor using cardio machines, resistance equipment, or free weights. Another option is to join a hybrid-style class. “Group classes can give you a sense of community and social support, which can also help with motivation and sticking with it,” says Lee. Some gyms offer specific Hyrox classes; others to look for include bootcamp, circuits, functional fitness, and strength and conditioning. “When you join a group class, always remember to listen to your body,” says Way. “It’s okay to stop and take a break if your body isn’t used to what you’re doing.”

Going to the gym doesn’t have to mean signing a year-long contract. Apps like ClassPass let you buy credits to use at different gyms, and there are no-contract, pay-monthly budget chains like PureGym and the Gym Group (which also offer classes). Community centres often have low-cost hybrid workouts—my local one runs an hour of circuit training for £8—and many parks offer free sessions, like the beginner bootcamps and other classes run by Our Parks across the UK.

Can I do hybrid training at home?
Absolutely—you can combine cardio with strength training at home. For example, you could follow the NHS’s Couch to 5K running programme alongside Our Parks’ Couch to Fitness programme. Jones says: “Remember what Joe Wicks did during Covid? That was hybrid training.” Wicks still posts free videos on YouTube—a recent 20-minute “strength, cardio and abs” workout fits the hybrid style.

You don’t need any special equipment, at least to start. “For people just beginning, bodyweight exercises are enough,” says Jones. “If you can’t do 10 good push-ups, that’s a great place to start.” Way suggests adding squats, lunges, and pull-ups to your push-ups. When you’re ready to move on, “Filling a backpack with cans or water bottles can add weight,” she says.

Batrakoulis says you don’t need to invest in heavy weights to keep progressing, but some “functional training tools” can be helpful: resistance bands, kettlebells, exercise balls, and medicine balls; even suspension straps and battle ropes, if you have the space.

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Outdoor gyms make it easy to combine cardio and strength training… and they’re free! Photograph: Posed by model; coldsnowstorm/Getty Images

Jones is also a fan of outdoor gyms in parks: “They’re great because you can run, then jump in and do some pull-ups and bodyweight exercises.”

How much training should I do?
Lee says: “For overall health, the World Health Organization recommends adults aged 18 to 64 get at least 150-300 minutes a week of moderate-intensity aerobic activity, or 75-150 minutes a week of vigorous-intensity aerobic activity (or a mix of the two), plus muscle-strengthening activities at moderate or higher intensity on two days a week.” But don’t try to go from zero to hero, says Way: “If you’re not currently meeting these guidelines, it’s best to build up slowly and gradually.”

This is especially important in hybrid training, says Price, because of the different demands it puts on your body. “Endurance exercise tires you out in different ways than resistance exercise. High-intensity stuff tires you out differently than long, low-intensity stuff. Suddenly you’ve got a mix of everything.” His advice is to “start slowly and progress very slowly because you don’t know how well your body will respond to the different types of stress or how close together they are.” The good news? “The body is very adaptable and will start handling that mixed stress quite well.”

Should I do cardio and strength training in the same session?
If you’re taking hybrid classes, then yes. Otherwise, says Jones, it’s up to you.It really comes down to what you prefer and how much time you have. “Some days I cycle, other days I lift weights. But that approach isn’t for everyone. My wife, for example, loves gardening and doing a circuit workout. So whatever works for you will be effective.”

Should I train every day?
No – rest days are essential. “It’s important to give your body enough time to recover between sessions, not just for adaptations to happen, but also to lower the risk of overuse injuries and overtraining,” says Lee. Way adds that beginners need at least 24 to 48 hours of recovery between workouts to help their bodies adjust.

Prioritise sleep.
“Sleep is really important for any kind of exercise. I think people don’t realise how much,” says Price. “I see it as a three-part system. Often, when people struggle with their training or have a nagging, recurring injury, they think they must be doing something wrong in their workouts. But they should check that they’re drinking enough water, eating right, and getting enough sleep. A lot of the time, it’s their daily life that isn’t supporting their recovery.”

Do I need to change my diet?
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Keep your energy levels up with a good mix of protein and carbs, plus plenty of water. Photograph: filadendron/Getty Images

“As long as you’re getting good protein and carbs between sessions and drinking lots of water, you should be fine,” says Price. Specifically, he says you need enough of the amino acid leucine, which is found in most protein sources like meat, fish, cheese, beans, nuts, seeds, and tofu. “When your body responds to the stress of strength training, taking in protein helps trigger protein synthesis, which improves muscle growth. So you want to avoid disrupting that process.”

Protein often gets a lot of attention these days, but don’t forget about carbohydrates. “When carbs are broken down, they’re stored as muscle glycogen, which is fuel. Both strength and endurance training can use up those stores. So if you’ve worked out, you need to make sure what was used in the previous session gets replenished,” says Price.

And finally … where do I sign up for the Hyrox world championships?
Sadly, that’s invite-only for the top 0.5% of athletes. How about a Hyrox cruise instead?

Frequently Asked Questions
Here is a list of FAQs about Hybrid Training written in a natural conversational tone with clear and direct answers

BeginnerLevel Questions

Q What exactly is Hybrid Training
A Its a training style where you train for two different goals at the same timeusually building musclestrength and building endurance Think of it as lifting weights and running in the same week

Q Is it better than just focusing on one thing
A It depends on your goal If you want to be a jackofalltrades and feel strong and have great cardio yes If your only goal is to be a massive bodybuilder or a marathon runner specializing in one is better Hybrid training is for general fitness and athleticism

Q Im a total beginner Can I start hybrid training
A Absolutely In fact its a great way to start because it keeps things fun and varied Just start slowmaybe 2 days of lifting and 2 days of easy cardio per week Dont try to do a heavy squat session and a 10mile run on day one

Q Will I get huge muscles from hybrid training
A Probably not huge like a professional bodybuilder The endurance work can limit extreme muscle growth But you will get lean defined and functionally strong Youll look like an athlete not a pure bodybuilder

Q Do I need a gym to do hybrid training
A Not necessarily You can do it with bodyweight exercises and running or cycling outside However a gym makes it easier to lift heavy weights for the strength part

Intermediate Advanced Questions

Q How do I balance strength and endurance without one ruining the other
A The key is programming Dont do a heavy leg day right before a long run Prioritize one goal for a few weeks then switch Also eat enough calorieshybrid training burns a ton of energy

Q Whats the biggest mistake people make in hybrid training
A Doing too much too fast People try to lift like a powerlifter