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Training notes, with the sources.

Lifting and running in the same week, HYROX, the engine and recovery. Written by a hybrid athlete who does both, for people who do both.

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  1. Hybrid training6 min

    What is a hybrid athlete? A definition you can measure

    A hybrid athlete trains strength and endurance and won't drop either. Here's a checkable version: both halves graded on one ladder, with the cut points.

  2. Hybrid training9 min

    The interference effect: what the meta-analyses show

    Does running kill gains? Four meta-analyses, effect sizes as published: max strength and size hold up; explosive strength and same-session work take a hit.

  3. Hybrid training6 min

    Run before or after lifting? What the studies found

    Lift first if lower-body strength is the goal: two meta-analyses favour it. Order didn't change VO2max. A gap of 6 hours or more beats either order.

  4. Hybrid training9 min

    How to split a hybrid training week (3 to 6 days)

    Hybrid training splits for 3 to 6 days, built on what the research supports: weekly volume, gaps between hard sessions, easy running. Plus a real week.

  5. Hybrid training7 min

    Minimum effective dose for strength and endurance

    One heavy session a week held strength for up to 32 weeks; two sessions held endurance for 15, if intensity stayed. The doses, the limits, a 4-hour week.

  6. Hybrid training8 min

    Does lifting make you a faster runner? The evidence

    What four meta-analyses and the key trials found on lifting and running economy, what heavy meant in those studies, and where the evidence runs thin.

  7. Hybrid training7 min

    Running for lifters: start without losing strength

    How a lifter can start running and keep their strength: running terms in lifting language, what concurrent-training research found, and a first 8 weeks.

  8. Hybrid training6 min

    Zone 2 and lifting: does easy cardio interfere less?

    What zone 2 means in each zone system, how to turn it into heart rates, and what the one head-to-head trial found about easy cardio and strength gains.

  9. Hybrid training7 min

    How many times a week should you lift as a runner?

    Frequency, weekly sets and the minimum dose for strength from the meta-analyses, plus what changes when running shares your week, with a real six-week log.

  10. HYROX6 min

    HYROX divisions and weights 2026/27: Open, Pro, Doubles

    Every HYROX weight, rep count and distance for 2026/27 in kg and lb: Women, Men, Pro, Doubles and Relay, checked against the official rulebooks.

  11. HYROX7 min

    How much running do you need for HYROX?

    No study gives a weekly running number for HYROX. What the data does show, and the real weekly kilometres behind a 1:13:38 with runs ranked 127th of 3,254.

  12. HYROX6 min

    Compromised running in HYROX: why runs slow after stations

    Why HYROX runs slow down after the stations, what the race data shows, how my own eight splits behaved, and two sessions that train running on tired legs.

How we write these: researched and drafted with AI tools, then checked against every source.