Workouts

Hybrid race / training

Ten sessions that cover what a hybrid race asks of you: running on tired legs, the stations, and the transitions between them.

The sessions10

For time35 min capPace and Place5 rounds: 1km row and a 50m sled pushFor time60 min capStation RehearsalEvery station in race order, without the runsFor time30 min capSled Day10 rounds of sled push and pull at race weightFor time60 min capWall Ball Wednesdays1,000 wall ballsFor time40 min capRun It Off5km at a steady pace you could hold all raceFor time45 min capCompromised Running5 rounds: 50 wall balls straight into an 800m runFor time30 min capHeavy CarriesFarmer carries and sandbag lungesFor time40 min capBroad Jump Builder5 rounds: burpee broad jumps and a 400m runFor time90 min capThe Whole Damn ThingA full hybrid race simulation, every run and station in orderAMRAP12 minRace Sharpening12 minutes at race intensity for the week before

How to use them

Build the engine

Pace and Place and Run It Off teach you a pace you can hold for the whole race.

Own the stations

Sled Day, Wall Ball Wednesdays, Heavy Carries and Broad Jump Builder put the stations in your legs at race weight.

Rehearse the race

Compromised Running, Station Rehearsal and The Whole Damn Thing join it all together. Race Sharpening is for the final week.

Planning a training block

Most of a hybrid race is running, so most of your training should be too. A typical block runs 8 to 12 weeks and moves through three phases.

  • Base, weeks 1 to 4: build easy running volume and get familiar with every station at a comfortable weight.
  • Specific, weeks 5 to 10: compromised running most weeks, stations at your division weight, and one longer simulation every two or three weeks.
  • Taper, the final week: keep a little intensity, cut the volume by about half, and arrive fresh.

Pacing the runs. Pick a 1km pace you could repeat eight times with a station between each one. If your later kilometres are much slower than your first, you started too fast. Practise that pace in sessions like Run It Off and Compromised Running until it feels automatic.

Stations. Train them at the weight you will meet on the day, and practise the heavy ones, the sled push and pull and the sandbag lunges, on tired legs. If your gym has no sled, heavy prowler work or loaded carries are reasonable stand-ins.

Mistakes to avoid.

  • Neglecting the running because the stations feel more urgent.
  • Going too hard on the early stations and paying for it on every run after them.
  • Never practising wall balls when tired, even though they come last.
  • Wearing new shoes or trying new food on the day.

Five tips for your first hybrid race covers the day itself.

Questions

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What is a hybrid race?
An event that alternates running with functional stations. The common format is eight 1km runs, each followed by a station: ski erg, sled push, sled pull, burpee broad jumps, row, farmer carry, sandbag lunges and wall balls.
What is compromised running?
Running straight after a hard station, when your legs and breathing are already taxed. It is the part of a hybrid race most people underestimate, which is why Compromised Running pairs wall balls with an 800m run.
How do I train for my first hybrid race?
Build your running, practise every station at race weight and rehearse the transitions. 5 tips for your first hybrid race covers the essentials.

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