Written by: Alyssa Olenick, PhD Exercise Physiology

In the world of fitness, we've been told you have to pick a lane. Specialize. Choose to be a lifter, a runner, a cyclist. Because you can only master one. But the truth? Some of us want to deadlift double bodyweight AND crush a 10K. We want to keep up with our kids, our hobbies, and whatever life throws at us without gassing out. That's where hybrid training comes in. And honestly? It's probably how most of us should be training anyway.

Whether you come from lifting, running, group fitness, or team sports, this is your roadmap to building a body that performs across domains – without compromising what you love most.

SO, WHAT IS HYBRID TRAINING?

Hybrid training isn't just randomly throwing cardio and lifting together and hoping for the best. It's an intentional blend of strength and endurance, carefully paired for optimal results.

Hybrid training means blending two or more "opposing" fitness modes (like strength and endurance, for example), in a single day, week, or month of training. Think: powerlifting and endurance training. Olympic lifts and metcons. Or gym sessions paired with long hikes or weekend trail runs. It's less about sport-specific goals, and more about building well-rounded performance.

The goal isn't to be mediocre at everything – it's to build a body that actually works in the real world. Or works toward multiple goals at the same time. Strong, conditioned, and ready for whatever life brings us.

WHY HYBRID TRAINING?

Ever been that person who's super strong, but starts huffing and puffing up stairs? Or the runner who feels like the barbell weighs a thousand pounds? Then you get it. Most of us hit a wall where we're good at one thing, but struggle with things outside of our comfort zones. That's primarily down to only training one way.

Here's why I suggest hybrid training for 99.9% of people:

• You want real-world fitness. Not just gym strength or just cardio fitness.
• You want variety in your training. Without adding random workouts that slow your progress.
• You actually want to feel prepared for life. Long hikes, keeping up with friends, random physical challenges.
• Science backs it up. Studies show both strength and cardio are non-negotiable for optimal health.
• You're tired of feeling like you have to choose a lane in fitness.

Before we start, let's debunk a few common hybrid training myths I know we've all heard:

"I'll lose strength if I do too much cardio."

Not if you program it right. In fact, better aerobic capacity = better recovery between sets.

"You have to train twice a day to be hybrid."

Not at all. You can start with 4-6 focused sessions per week and just 1 workout a day and still make major progress.

"I have to sacrifice muscle to build endurance."

Nope. You can maintain (or even build) muscle with hybrid training. As long as you push to the right effort and eat enough.

Essential Gear: Start from the Ground Up

Before we dive into how to do hybrid training, let's talk about something simple but game-changing – your shoes. The truth is, most traditional running shoes are too soft and unstable for lifting or metcons. But hard, flat lifting shoes don't really work for sprints or running.

That's why I genuinely love the NOBULL Drive Trainers. These are made for those who do it all – runs, lifts, cardio, and sometimes, all of those in one workout. They're built with just the right amount of stability for heavy squats and deadlifts, but still flexible and responsive enough for running or cardio workouts. No need to swap shoes halfway through your session. No need to sacrifice one part of your workout for another.

HOW TO START HYBRID TRAINING

You don't need to overhaul your routine overnight. Whether you're a CrossFitter looking to build an endurance engine, a lifter looking to recover better and have more well-rounded performance, or a runner adding strength to stay injury-free – start with these steps.

1. Identify your primary goal:

What's your main focus right now? Strength? Conditioning? A specific event? Your answer shapes how you prioritize your fitness goals.

Examples:

• Lifting-focused? Keep 3-4 barbell sessions/week and add 2-3 cardio days.
• Endurance-focused? Cardio 3-5x/week and lift 2-3x/week.
• Just want to be an all around beast? Balance it across the week in equal 2-3 days or alternate focus blocks throughout the seasons (more on that below).

2. Set up your hybrid training week:

Start with 4-6 sessions per week focused on what I like to call 'Hybrid Minimums':

• At least 2-3 strength days per week
• At least 2-3 endurance or cardio sessions
• At least 1 full rest day

This is a great baseline to aim for. And you can do more from here, depending on the goal. For example, marathon training may need 4-6 days of running. For more strength-specific goals (or seasons), dial it up and lift 4-5 days a week.

However, one of the key mistakes people make with hybrid training is thinking 'more is always better'. Or, they'll just add lifting and cardio together, without adjusting anything else. If that's the case, you may need to pull back slightly to better balance both. That might mean 3 lifting days instead of 4, to leave room for cardio and recovery.

Don't forget, keep your high-intensity work in check. You don't need 6 days of metcons, HIIT, or all out running speed intervals. Combine heavy lifts with easy aerobic work and sprinkle in speed/interval work 1-2 times per week.

3. Balance your weekly effort:

There are two easy rules for planning out a hybrid week:

1) Keep your hard days hard, stacking together training like heavy legs and hard intervals

OR

2) Space out hard effort days, such as heavy legs Monday and an easy run Tuesday, then a hard speed work or spring session Wednesday.

Other examples may look like:

• Heavy leg lift or hard running day? Do zone 2 or upper body the next day.
• Doing a max effort sprint workout? Pair with your leg day or keep on its own.
• Want to combine same-day strength + cardio? Lift first, condition second. But if running or endurance is your main goal, do that first. Leave 4-8 hours between if possible.

Here's a simple, effective weekly template for just 1 workout a day:

Modify based on you:

• Short on time? Drop to 4-5 days (2 full body lifts, 2-3 conditioning)
• Love group training? Sub in classes where they fit on cardio days
• Need more rest? Take it. Or reduce the volume (lifting reps and sets, or cardio minutes) of each workout so you can crush it and still recover after.

4. Recovery is key

Most of the issues people struggle with while hybrid training include recovering, feeling sore, feeling tired between workouts, or getting extra hungry. Most of these come down to recovery and nutrition strategies. With well-planned training programs, balanced weeks, enough recovery, and a solid nutrition plan, you'll be able to overcome all of the above.

Prioritize:

• 7-9 hours of sleep
• Adequate protein (0.8-1.1g/lb bodyweight/day) and calories each day
• Post-training carbs (especially after long or intense sessions)
• Mid-training carbs for cardio or endurance sessions >60 minutes
• Strategic supplementation, hydration, and de-load weeks as needed

5. Measure your performance long term

Progress isn't just about looking shredded or finishing the WOD faster. Are your lifts staying consistent? Are your long workouts easier to recover from? Is your weekly volume sustainable? Are you making progress without burning out? Give hybrid 6-8 weeks at first to adapt to doing multiple things at once.

If your answers are yes, you're getting better, and it's feeling easier – you're doing hybrid right.

Common mistakes and how to avoid them:

Mistake 1: Trying to PR or go 100% in every workout. Focus on steady, repeatable progress. Save peak efforts for planned testing blocks.

Mistake 2: Too much high intensity. High-intensity all the time = burnout. Use zone 2 cardio to build your aerobic base and recover better. Keep max or very hard effort cardio to 1-2x/week.

Mistake 3: Not eating enough. Under-fueling is the fastest way to plateau, not recover or 'lose your gains'. Hybrid athletes need energy.

Mistake 4: Program hopping. Stick with one plan for at least 8-12 weeks. Consistency beats chaos.

HERE'S TO KICKING OFF YOUR HYBRID TRAINING JOURNEY

Hybrid training isn't about being average at everything. It's about being exceptionally adaptable. It's for the athlete who deadlifts 2x bodyweight and crushes a 10K. The lifter who's tired of gassing out in conditioning. The weekend warrior who says yes to any challenge. You don't have to pick a side. You can build fitness that works for every challenge.

Want to train like a true hybrid athlete? Get started with a NOBULL mindset: consistent, gritty, all-in. No fluff, just work. So lace up. Load the bar. You've got this!

Author Bio: Dr. Alyssa Olenick holds a Ph.D. in Exercise Physiology and is a certified sports nutritionist and Crossfit Level 2 Trainer. Alyssa completed her doctoral training in exercise and human metabolism, sex differences, and menstrual cycle physiology. She also completed a postdoctoral research fellow researching the areas of menopause and metabolism. As a coach, she specializes in the areas of endurance, strength and hybrid training. She runs her online business 'Doc Lyss Fitness' and training programs 'The Lyss Method'. She is a strength athlete, ultra-marathon runner, and all-around fitness lover, passionate about educating people on science-based fitness to get them into the gyms and on the roads/trails – or often, both at the same time! You can learn more about Dr. Alyssa Olenick and her programs at www.doclyssfitness.com