COHORT PROGRAMMES · HYBRID
Hybrid Athlete
A 16-week programme for athletes who lift and run. Build strength and endurance together in one progressive plan.
YOUR TRAINING BLOCK
Duration
16 weeks
Schedule
Strength, running and conditioning
Time
Around 60 minutes per training day
Price
£99 one-off
Get Hybrid Athlete
Delivered through the FITR app
Who it’s for
For athletes who already lift and run and want a single plan that progresses both.
How the week works
Combine barbell and dumbbell strength work with running intervals and conditioning. The sample below shows how those sessions fit together in Week 13.
What you’ll need
Week 13 uses a well-equipped gym and somewhere to run. You’ll need a rack, barbell and plates, dumbbells, kettlebells, a bench, pull-up bar, air bike, rower, resistance bands, suspension straps, a cable station with a rope attachment and a 45-degree back extension bench. A SkiErg is an alternative for the Day 2 warm-up, and regular burpees are an option if there’s no plyo box.
Sample training week · Week 13
Day 1
Strength and carries
Barbell split squats, kettlebell carries, dumbbell floor presses and pull-ups.
Day 2
Conditioning circuit
A 20-minute circuit of air bike, dumbbell front squats, burpees and dumbbell push presses.
Day 3
Pressing and pulling strength
Overhead presses, Pendlay rows, push-ups and back extensions.
Day 4
Running intervals
Eight 600 m efforts, starting a new effort every four minutes.
Day 5
Full-body strength
Front squats, Bulgarian split squats, dumbbell bench presses and rows.
Day 6
Choose your endurance session
Three progressive 15-minute blocks on an erg, or a 60–90-minute run.
Day 7
Rest