Hybrid Training
When it comes to forming a hybrid training workout split, there are several considerations to keep in mind. From your goals and fitness level to personal schedule and training availability, there are multiple options that can lead you to success. Here at Kathletics, we’re all about meeting you where you are at in your fitness so you can hybrid train in a sustainable way. So, let’s dive into it. First things first, what’s a “workout split”? What could your hybrid training workout split look like? And, how will you know if it’s working for you?
If you want to increase your strength and endurance, join one of our hybrid training programs.
A workout split is the training frequency you aim for each week. There are several types of workout splits for various goals, fitness levels, and training availability. To name a few, there is the “bro split” that is typically coined by body builders who separate workouts into back and biceps/chest, shoulders, and triceps/quadriceps/glutes and hamstrings to aim for hypertrophy amongst all the muscle groups, the “upper/lower” split that may be seen for those who have general fitness goals and lift four or more times per week, and the “full body” split which is great for most people including beginner trainees, hybrid athletes, and those who lift up to four times per week.
Most of these workout splits primarily cover the lifting side, but often don’t mention how cardiovascular training fits into the equation. As a hybrid athlete, you have to consider the cardio side.
In order to determine what is the best workout split for you, you will want to consider your current fitness level, your goals, and your training availability. For example, you wouldn’t want to jump into a six day per week workout routine if you haven’t worked out regularly for the last several months. You also wouldn’t want to commit to a five day workout split if you know you only have three days of availability per week. It’s important to meet yourself where you are at in your fitness so you can set yourself up for success and be able to stick with training for the long term. Remember, fitness is for life.
Since hybrid training has two primary goals: one strength based and one endurance based, you will need to include both types of training in your routine regularly including full body workouts and cardio workouts at various intensities (yes, more than heart rate zone 2). Let’s take a look at example weeks for 2-6 day workout splits.
Choose any two days of the week to complete both full body lifts and cardiovascular sessions. Reserve the other five days for active recovery or rest.
For the cardiovascular sessions, it can be challenging to crack into various intensities with only two cardio sessions per week. I would consider either having one session be hard (intervals, speed work, hill sprints, etc.) and the other be easy or both sessions be at a moderate intensity to get the most bang for your buck.
Option 1: Choose any three days of the week to complete both full body lifts and cardiovascular sessions. Reserve the other four days for active recovery or rest.
Option 2: Choose any two days of the week to complete full body lifts and three days of the week to do cardiovascular sessions. Reserve the other four days for active recovery or rest.
Option 3: Choose any one day of the week to complete a full body lift and three days of the week to do cardiovascular sessions. Reserve the other four days for active recovery or rest.
For the cardiovascular sessions within each option, I would consider aiming for one session to be hard (intervals, speed work, hill sprints, etc.), one session to be at a moderate intensity (longer in duration), and one session to be at an easy effort.
Option 1: Choose any three days of the week to complete both full body lifts and cardiovascular sessions. Reserve the other four days for active recovery or rest.
For the cardiovascular sessions, consider aiming for one session to be hard (intervals, speed work, hill sprints, etc.), 1-2 sessions to be at an easy effort, and 0-1 sessions to be at a moderate intensity.
Option 2: Choose any three days of the week to complete full body lifts and two days of the week to do cardiovascular sessions. Reserve the other four days for active recovery or rest.
For the cardiovascular sessions, consider aiming for either both sessions to be at a moderate intensity, or one session to be hard (intervals, speed work, hill sprints, etc.) and the other to be easy.
Option 1: Choose any three days of the week to complete full body lifts and four days of the week to do cardiovascular sessions. Reserve the other three days for active recovery or rest.
Option 2: Choose any two days of the week to complete full body lifts and four days of the week to do cardiovascular sessions. Reserve the other three days for active recovery or rest.
Option 3: Choose any one day of the week to complete a full body lift and four days of the week to do cardiovascular sessions. Reserve the other three days for active recovery or rest.
Option 4: Choose any two days of the week to complete full body lifts and three days of the week to do cardiovascular sessions. Reserve the other three days for active recovery or rest.
Option 5: Choose any one day of the week to complete a full body lift and three days of the week to do cardiovascular sessions. Reserve the other three days for active recovery or rest.
For the options with four cardiovascular sessions (Options 1-3), I would consider aiming for one session to be hard (intervals, speed work, hill sprints, etc.), one session to be at a moderate intensity (longer in duration), and two sessions to be at an easy effort.
For the options with three cardiovascular sessions (Options 4-5), I would consider aiming for one session to be hard (intervals, speed work, hill sprints, etc.), one session to be at a moderate intensity (longer in duration), and one session to be at an easy effort.
Side note: You won’t find any specific Monday-Sunday suggestions in this blog post as it truly comes down to your own personal schedule. I do suggest that you focus on keeping your hard days hard and easy days easy to manage training volume and recovery. For specific suggestions, book a 1:1 consult call.
Option 1: Choose any four days of the week to complete full body lifts and three days of the week to do cardiovascular sessions. Reserve the other three days for active recovery or rest.
Option 2: Choose any three days of the week to complete full body lifts and three days of the week to do cardiovascular sessions. Reserve the other three days for active recovery or rest.
Option 3: Choose any three days of the week to complete full body lifts and two days of the week to do cardiovascular sessions. Reserve the other three days for active recovery or rest.
For the options with three cardiovascular sessions (Options 1-2), I would consider aiming for one session to be hard (intervals, speed work, hill sprints, etc.), one session to be at a moderate intensity (longer in duration), and one session to be at an easy effort.
For the option with two cardiovascular sessions (Options 3), I suggest aiming for both sessions to be at an easy-moderate intensity and occasionally program a hard session (intervals, speed work, hill sprints, etc.). During the off-season, the main priority will be to increase strength and build/maintain your aerobic base. With only two cardio sessions per week, intensity is still important, but it doesn’t need to be quite as specific yet.
You will notice I am suggesting a minimum of three days of strength training per week during the off season. This is because the off season is an excellent time to increase your strength training volume and address any weaknesses or injuries you might have encountered during your endurance season. Although you can get by with 1-2 days of strength training, I highly recommend aiming for 3-4 sessions per week in the off season to give your next endurance season your best.
Option 1: Choose any three days of the week to complete full body lifts and five days of the week to do cardiovascular sessions. Reserve the other two days for active recovery or rest.
Option 2: Choose any two days of the week to complete full body lifts and five days of the week to do cardiovascular sessions. Reserve the other two days for active recovery or rest.
Option 3: Choose any three days of the week to complete full body lifts and four days of the week to do cardiovascular sessions. Reserve the other two days for active recovery or rest.
Option 4: Choose any two days of the week to complete full body lifts and four days of the week to do cardiovascular sessions. Reserve the other two days for active recovery or rest.
Option 5: Choose any three days of the week to complete full body lifts and three days of the week to do cardiovascular sessions. Reserve the other two days for active recovery or rest.
Option 6: Choose any two days of the week to complete full body lifts and three days of the week to do cardiovascular sessions. Reserve the other two days for active recovery or rest. This split is great for those who have the option to separate their strength and cardio sessions on separate days.
For the options with five cardiovascular sessions (Options 1-2), I would consider aiming for one session to be hard (intervals, speed work, hill sprints, etc.), 1-2 sessions to be at a moderate intensity (one being a longer duration), and 2-3 sessions to be at an easy effort.
For the options with four cardiovascular sessions (Options 3-4), I would consider aiming for one session to be hard (intervals, speed work, hill sprints, etc.), one session to be at a moderate intensity (longer in duration), and two sessions to be at an easy effort.
For the options with three cardiovascular sessions (Options 5-6), I would consider aiming for one session to be hard (intervals, speed work, hill sprints, etc.), one session to be at a moderate intensity (longer in duration), and one session to be at an easy effort.
Option 1: Choose any four days of the week to complete full body lifts and four days of the week to do cardiovascular sessions. Reserve the other two days for active recovery or rest.
Option 2: Choose any four days of the week to complete full body lifts and three days of the week to do cardiovascular sessions. Reserve the other two days for active recovery or rest.
Option 3: Choose any three days of the week to complete full body lifts and four days of the week to do cardiovascular sessions. Reserve the other two days for active recovery or rest.
Option 4: Choose any three days of the week to complete full body lifts and three days of the week to do cardiovascular sessions. Reserve the other two days for active recovery or rest.
For the options with four cardiovascular sessions (Options 1, 3), I would consider aiming for one session to be hard (intervals, speed work, hill sprints, etc.), one session to be at a moderate intensity (longer in duration), and two sessions to be at an easy effort.
For the options with three cardiovascular sessions (Options 2, 4), I would consider aiming for one session to be hard (intervals, speed work, hill sprints, etc.), one session to be at a moderate intensity (longer in duration), and one session to be at an easy effort.
Option 1: Choose any three days of the week to complete full body lifts and six days of the week to do cardiovascular sessions. Reserve the other day for active recovery or rest.
Option 2: Choose any two days of the week to complete full body lifts and six days of the week to do cardiovascular sessions. Reserve the other day for active recovery or rest.
Option 3: Choose any three days of the week to complete full body lifts and five days of the week to do cardiovascular sessions. Reserve the other day for active recovery or rest.
Option 4: Choose any two days of the week to complete full body lifts and five days of the week to do cardiovascular sessions. Reserve the other day for active recovery or rest.
Option 5: Choose any three days of the week to complete full body lifts and four days of the week to do cardiovascular sessions. Reserve the other day for active recovery or rest.
Option 6: Choose any two days of the week to complete full body lifts and four days of the week to do cardiovascular sessions. Reserve the other day for active recovery or rest. This split is great for those who have the option to separate their strength and cardio sessions on separate days.
For the options with six cardiovascular sessions (Options 1-2), I would consider aiming for one session to be hard (intervals, speed work, hill sprints, etc.), two sessions to be at a moderate intensity (one being a longer in duration), and three sessions to be at an easy effort.
For the options with five cardiovascular sessions (Options 3-4), I would consider aiming for one session to be hard (intervals, speed work, hill sprints, etc.), 1-2 sessions to be at a moderate intensity (one being a longer duration), and 2-3 sessions to be at an easy effort.
For the options with four cardiovascular sessions (Options 5-6), I would consider aiming for one session to be hard (intervals, speed work, hill sprints, etc.), one session to be at a moderate intensity (longer in duration), and two sessions to be at an easy effort.
Option 1: Choose any four days of the week to complete full body lifts and five days of the week to do cardiovascular sessions. Reserve the other day for active recovery or rest.
Option 2: Choose any three days of the week to complete full body lifts and five days of the week to do cardiovascular sessions. Reserve the other day for active recovery or rest.
Option 3: Choose any four days of the week to complete full body lifts and four days of the week to do cardiovascular sessions. Reserve the other day for active recovery or rest.
Option 4: Choose any three days of the week to complete full body lifts and four days of the week to do cardiovascular sessions. Reserve the other day for active recovery or rest.
Option 5: Choose any four days of the week to complete full body lifts and three days of the week to do cardiovascular sessions. Reserve the other day for active recovery or rest.
Option 6: Choose any three days of the week to complete full body lifts and three days of the week to do cardiovascular sessions. Reserve the other day for active recovery or rest.
For the options with five cardiovascular sessions (Options 3-4), I would consider aiming for one session to be hard (intervals, speed work, hill sprints, etc.), 1-2 sessions to be at a moderate intensity (one being a longer duration), and 2-3 sessions to be at an easy effort.
For the options with four cardiovascular sessions (Options 5-6), I would consider aiming for one session to be hard (intervals, speed work, hill sprints, etc.), one session to be at a moderate intensity (longer in duration), and two sessions to be at an easy effort.
For the options with three cardiovascular sessions (Options 2, 4), I would consider aiming for one session to be hard (intervals, speed work, hill sprints, etc.), one session to be at a moderate intensity (longer in duration), and one session to be at an easy effort.
For the full body lifts, prioritize a 3-5 exercise warm up (dynamic stretching, core, and plyometrics) 1-2 compound lifts (i.e., squat, deadlift, bench, row), 2-4 accessory lifts, and 1-2 isolation exercises. The main workout will include ~5-6 exercises in total. This will stay consistent through all seasons and workout splits, but with different numbers of sets, reps, and tempos to accommodate the purpose of the workout phase or block (strength, hypertrophy, power, or endurance). To get expert guidance on what your workouts could look like, join one of our hybrid training programs or book a free consultation to see if 1:1 programming is for you.
You will notice that I didn’t mention a seven day workout split. While it is possible to have a seven day workout split, this is typically used for advanced or elite athletes who are well into their training age and are being monitored and coached by a personal trainer and/or running coach. I do not recommend a seven day workout split for 97% of trainees as it can impede on your ability to recover if not approached appropriately.
Your hybrid training workout split is fluid. It will likely change throughout the year and seasons of life. Whether your goals have shifted, priorities have changed, or life just entered a new and different season, you can always meet yourself where you are at to keep your fitness sustainable for the long term.
In order to meet yourself where you are at and know that your hybrid training split is working for you, you will need to make sure your recovery is in check. You can do this by…
1. Following a training program that encourages progressive overload. We do this in our hybrid training programs found here.
2. Staying fueled and hydrated day to day to support both your life and your activities.
3. Getting quality sleep for 7-9 hours per night.
4. Managing stress by following steps 1-3 AND doing other things you enjoy (reading, spending time with friends and family, playing games, practicing yoga, meditating, etc.).
Finding your preferred workout split may take some trial and error. When you’re first entering the world of hybrid training, start with less training volume then build instead of trying to do everything all at once. Watch my YouTube video on The Most Common Mistake in Hybrid Training. Stay the course so your body can adapt.
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