You know that friend who’s a super fast runner but can’t do push-ups for shit? He could benefit from embracing hybrid training. So would the guys who brag about his bench but can’t get through a 5k without walking.

Hybrid training challenges you to push yourself beyond your comfort zone and your favorite disciplines to become a more well-rounded athlete. It’s not about being a master of every exercise, rather someone who can turn their fitness to whatever task is at hand. Weekend bike ride? Sure. Early morning CrossFit? You betcha. Legs day followed by a heart-pumping dynamic abs circuit? Let’s go.

It isn’t just for elites, either. Who couldn’t benefit from being a bit more flexible? A bit fitter? A bit stronger?

Hybrid training in a nutshell

The name’s pretty self-explanatory: it means training in more than one modality, instead of dedicating all of your time to say, running, or Olympic lifts, alone.

“Hybrid training incorporates strength and endurance, merging them to improve overall strength and cardiovascular fitness,” says Reece Williams, a physical therapist at UNTIL. “The goal is to improve multiple fitness elements in each phase.”

Its origins come from things like CrossFit, which requires explosive stamina and strength, newer riffs on the format like Hyrox, which has both running and lifting components, and military and athletic training. “For example, football and rugby rely on both fast and slow movements, requiring athletes to be both explosive and have good stamina,” Williams explains.

Williams thinks its gaining in popularity largely due to visible athletes like Nick Bare making it appealing, but there’s also an element of more of us becoming invested in our fitness, and understanding the importance of all-round wellbeing. Another example: if you’re a cyclist, a decent core and leg workout will help with stability and power. If you’re a rock climber, working on your grip and shoulder strength will help.

“Hybrid workouts move the focus from training for aesthetics,” says Jake Dearden, the 24 year-old Red Bull athlete from Manchester, England, who claimed the Men’s Doubles title at the 2024 Hyrox World Championships alongside his partner Marc Dean.

Dearden says people might get into working out to look good, but that doing the same thing week after week can soon get boring. Working towards a performance sport like Hyrox can take the pressure off getting a six pack, and help you put your energy into more immediate fitness milestones in a communal environment.

“In hybrid training, aesthetics is a by-product,” he says. “The focus is always on improving strength and fitness side by side. It’s about hard work, not how you look in the mirror.”

Try it for the benefits

Firstly, the idea that cardio kills gains is nonsense. In fact, cardio might help you recover better between strength sessions, improving your cardiovascular capacity and lifespan in the process. Again, you only have to take a look at a Crossfitter or Hyrox bro to see that hybrid training offers the best of both worlds. (Easy enough to do: They’re always shirtless for some reason.)