Hybrid Training With Jonny Pain

Hybrid training pushes the limits of strength, endurance, and versatility, and it's the perfect preparation for events like HYROX. This month, we’ve designed a snapshot of a hybrid athlete’s training week to inspire your routine.

While a typical week may consist of 5-6 sessions over a 16-week prep, here we’ve focused on just three key sessions. These represent a lower body day, an upper body day, and a full-body day. Each session incorporates cardio, strength, and endurance, targeting different energy systems to ensure balanced fitness development.

Session 1: High Intensity, Low Volume

This session features complementary stressors, combining strength and endurance at the high-intensity, low-volume end of the spectrum. It’s about pushing your limits while maintaining focus and form under pressure.

Session 2: Mid-Point Intensity and Volume

Sitting at the crossover of intensity and volume, this session challenges both your cardiovascular system and muscular endurance. It’s a balanced workout that demands sustained effort without tipping into maximum exertion.

Session 3: Pre-Fatigue and Volume

Our final session takes a step back in intensity but increases the volume. Pre-fatigue training helps develop resilience and ensures your body can perform under prolonged stress—an essential element of hybrid fitness.

A Complete Approach to HYROX Prep

Each of these sessions forms part of a broader training plan aimed at building strength, endurance, and mental toughness. Whether you're gearing up for HYROX or looking to level up your fitness, these examples highlight the versatility and challenge of hybrid training.