HYBRID Foundation is for people who want their running, lifting and machine conditioning to work towards the same goal. It provides a structured general-preparation phase for hybrid fitness racing, ideally when competition is more than three months away.

The opening weeks develop running, strength, rowing and skiing capacity. A lighter fourth week creates room to recover before the program shifts towards greater integration, including hybrid circuits and a half-race simulation. This is a substantial training commitment for people with an existing fitness base, not a beginner introduction.

Who is this program for?

• Moderately to highly fit adults with established gym and running experience.

• People preparing for hybrid fitness racing who need a foundation phase before race-specific work.

• Athletes able to accommodate combined-session days, appropriate equipment and recovery.

What will you work on?

• Lower-body, upper-body and total-body strength, progressing into an upper/lower split.

• Continuous running, faster intervals, rowing and SkiErg conditioning.

• Applying those qualities in structured mixed-modality circuits and a half-race simulation.

How the program progresses

• Week 0: learn the planner, organise the week and complete baseline testing.

• Weeks 1–3: build separate strength and endurance qualities across five training days.

• Week 4: reduce the weekly workload and consolidate the opening phase.

• Weeks 5–7: combine four strength exposures with running, machine work and integrated conditioning; optional aerobic work appears in selected weeks.

• Week 8: reduce training, repeat the benchmarks and choose the next phase.

What do you receive?

• The complete eight-week interactive mobile program, with Week 0 orientation.

• A linked program map, weekly dashboards and return-to-week navigation.

• Warm-up options and guidance on effort, pace and training language.

• Prescribed strength, running, rowing, skiing and integrated conditioning sessions.

• Pre- and post-program running, SkiErg, rowing and strength benchmarks.

• Editable load/result fields, session effort ratings, notes and completion boxes.

• Weekly reviews and guidance for selecting the next training phase.

Delivery format: A downloadable interactive PDF designed for mobile use. Save the file and open it in Adobe Acrobat to use the editable fields. PDF-viewer support varies; this is not an app subscription.

What do you need?

• A commercial gym with the prescribed strength equipment, rower and SkiErg, plus safe running access.

• Time for multiple training components on some days; this is not a three-session gym-only plan.

• Existing lifting competence and the readiness to manage demanding running and mixed sessions.

What is not included?

• The subsequent competition phase, race entry or a guarantee of race performance.

• Individual adjustments for your event, division, equipment, injury history or recovery.

• App-based coaching, live technique feedback or ongoing coach check-ins.

Important suitability note: This is a general training resource, not individual coaching, medical advice or a rehabilitation plan. If you have an injury, health concern or uncertainty about exercise suitability, obtain appropriate professional guidance before beginning.