HYBRID ATHLETE 7 DAY TRAINING PLAN (FREE)
HYBRID ATHLETE 7 DAY TRAINING PLAN (FREE)
Welcome to the FREE 7 DAY Hybrid Athlete training plan. ⚡️
This is week 1 of the full 60/HYBRID training programme.
Transform your fitness with our hybrid athlete training programme.
The definitive 60 day hybrid training plan is designed to transform your fitness by implementing running, strength work & cross training all in one over 60 days (2 months).
OUR 60/HYBRID PLAN IS FOR YOU IF:
✅ You want to start training as a hybrid athlete
✅ You want to transform your fitness & physique in 60 days
✅ You want to integrate strength, running & cross-training into your daily training schedule
✅ You want a detailed training plan to follow religiously
WHAT YOU’LL LEARN IN 60/HYBRID:
✅ How to train multiples times a week across different exercises
✅ How to integrate strength & running training together each week
✅ What you need to do to plan your nutrition each day
✅ What your body is physically able to achieve with a detailed hybrid athlete training plan
WHAT’S INCLUDED IN THE FULL PROGRAMME
✅ The comprehensive 60/HYBRID training programme
✅ Detailed 60 day / 2 months training plan containing all workouts (running, strength, cross training, rowing, cycling & more)
✅Daily workouts pre-planned for your to follow instantly
✅Detailed strength training sessions & proposed workouts
✅ Running, cycling, rowing & more cross training session implemented into the plan
✅Nutrition & meal plan for enhancing your training
✅ Goal setting template
✅Training tracker template
✅Learn about how an athletic diet will transform your body
Transform your fitness with hybrid training.
Tailored 60 day run, lift & nutrition training plan.
60 DAY HYBRID TRAINING PLAN
60/HYBRID is the comprehensive 60 day hybrid training programme covering strength, running, cycling & cross-training to transform your fitness & turn you into a hybrid athlete.
All you have to do is follow the detailed 60 day training plan and in 8 weeks your fitness will be transformed.
Do you have a goal such as:
- Transform your strength whilst increasing your running fitness
- Increase muscle mass whilst keeping lean
- Training for your first running event & want to increase your cardiovascular fitness
- Creating the best physical version of yourself
What you will achieve
By completing the HYBRID PROGRAM, you can expect to:
✓ Increase overall cardiovascular endurance.
✓ Improve running performance.
✓ Improve strength in dynamic and compound lifts.
✓ Build a strong upper body, core and glutes.
✓ Become your fittest, strongest self.
detailed nutrition planning
60/HYBRID comes with a detailed nutrition plan for pre-workout, fuelling & advice on what foods to consume for an athletic diet.
Training multiple times a day requires detailed nutrition and 60/HYBRID has you covered.
You will learn:
- Detailed pre-workout nutrition strategy
- Detailed fuelling strategy
- How to create your own nutrition strategy based upon the fundamentals of nutrition
why 60/hyBRID IS THE TRAINING PLAN FOR YOU
Can Hybrid Training improve athletic performance?
Yes absolutely, Hybrid Training can significantly enhance athletic performance. For runners, integrating strength training improves running efficiency, speed, and endurance. It also helps in reducing the risk of injuries by strengthening muscles, tendons, and ligaments, making the body more resilient to the demands of running.
60/HYBRID implements running into the training plan with multiple runs planned each week, including weekend long runs.
I want to build my muscle mass and strength, will 60/HYBRID help me?
Yes, Hybrid Training can be highly effective for building muscle mass and strength. By combining the benefits of strength training with endurance activities, Hybrid Training offers a comprehensive approach to fitness that targets multiple muscle groups and enhances overall strength. Strength training exercises, such as squats, deadlifts, bench presses, and rows, are integral to Hybrid Training and are designed to apply progressive overload, a key principle for muscle hypertrophy. These exercises not only promote muscle growth but also improve functional strength, making you stronger in both gym activities and everyday tasks.
In addition to strength training, the endurance component of Hybrid Training helps improve cardiovascular fitness, which can aid in muscle recovery by enhancing blood flow and nutrient delivery to the muscles. This dual approach not only helps build lean muscle mass but also supports fat loss, leading to a more defined and muscular physique. For optimal results, it's important to maintain a balanced routine that includes both heavy lifting and endurance workouts, along with proper nutrition and recovery strategies. By following a well-structured Hybrid Training program, you can effectively increase your muscle mass and strength while enjoying the overall benefits of improved fitness.
I don't know where to start, does 60/HYBRID plan out each day's training?
Yes, our Hybrid Training plans provide a fully detailed training schedule for each day, including specific workouts and detailed running plans. We understand that starting a new fitness regimen can be overwhelming, so our plans are designed to guide you step-by-step through your training journey.
Each day’s plan includes a balanced mix of strength training and endurance exercises, ensuring you get the benefits of both types of workouts. You’ll find clear instructions for each exercise, including sets, reps, and rest periods, as well as comprehensive running plans tailored to your fitness level and goals. Our structured approach takes the guesswork out of your routine, allowing you to focus on your workouts and see consistent progress.
With our Hybrid Training plans, you can confidently start your fitness journey knowing that every aspect of your daily training is meticulously planned out to help you achieve optimal results.
I've heard nutrition is important, does 60/HYBRID cover nutrition?
Yes, our Hybrid Training plans include comprehensive nutrition advice from our Nutrition Plan. We understand that proper nutrition is crucial for maximizing the benefits of any fitness program, especially when it comes to building muscle mass, increasing strength, and improving overall performance. Our plans provide tailored nutrition guidance to ensure you are fueling your body correctly to support your training efforts.
This includes detailed recommendations on macronutrient intake (proteins, carbohydrates, and fats), meal timing, and hydration strategies. Whether your goal is to build muscle, lose weight, or enhance endurance, our nutrition advice is designed to complement your Hybrid Training workouts and help you achieve optimal results. With our integrated approach, you can be confident that you are following a plan that addresses all aspects of your fitness journey, including the critical role of nutrition.
What is Hybrid Training?
Hybrid Training combines different types of exercise methods, such as strength training and endurance workouts, into a single comprehensive program. It’s designed to enhance overall fitness by incorporating the best elements of various training styles. For runners, this often means integrating strength training to boost performance and reduce injury risk.
Learn more about our Hybrid Training Plans for Runners.
What are the benefits of Hybrid Training?
Hybrid Training offers numerous benefits, including improved muscle strength, increased cardiovascular endurance, better weight management, and enhanced athletic performance. For runners, strength training is particularly beneficial as it helps to improve running economy, prevent injuries, and build a stronger core and lower body.
Check out our blog post on the Top Benefits of Hybrid Training.
How do I start Hybrid Training?
To start Hybrid Training, begin by assessing your current fitness level and goals. Create a balanced plan that includes both strength training and endurance exercises. For runners, start with basic strength training exercises like squats, lunges, and core workouts. Gradually increase the intensity and complexity of your workouts as your fitness improves.
Get started with our Beginner’s Guide to Hybrid Training.
Can Hybrid Training help with weight loss?
Yes, Hybrid Training can be very effective for weight loss. By combining strength training and cardio, you can burn more calories, boost your metabolism, and build lean muscle mass. For runners, incorporating strength training can alsohelp maintain muscle mass during periods of intense cardio training.
What are some examples of Hybrid Training workouts?
Examples of Hybrid Training workouts include combining running sessions with strength training exercises. For instance, you could alternate between a 5K run and a circuit of bodyweight exercises like push-ups, planks, and squats. Another example is a HIIT session that mixes sprint intervals with weight lifting exercises.
Try these Sample Hybrid Training Workouts.
How often should I do Hybrid Training?
The frequency of Hybrid Training depends on your fitness goals and current level. Generally, 3-4 days per week is effective for most people. Runners might focus on 2-3 days of running combined with 2 days of strength training. Ensure you have rest days to allow for recovery and avoid overtraining.
Is Hybrid Training suitable for beginners?
Yes, Hybrid Training can be tailored for beginners. Start with low-intensity workouts and gradually increase the difficulty. Beginners should focus on mastering basic strength training exercises and slowly integrating them with cardio workouts. For new runners, combining short runs with bodyweight strength training is a great way to start.
Read our Beginner’s Hybrid Training Tips.
What equipment do I need for Hybrid Training?
Hybrid Training can be done with minimal equipment. Basic items include dumbbells, resistance bands, and a mat. For runners, incorporating strength training can be as simple as using your own body weight or light weights. Access to a gym can provide more options, but it’s not necessary to get started.
Shop our Hybrid Training Equipment.