ALL-ROUND ATHLETE

Tackling cardio and strength in one workout, hybrid training is the latest craze taking the fitness world by storm. Become stronger, fitter and healthier, with this session

- Chrissy Murray

Made popular by the likes of CrossFit and Hyrox, hybrid training focuses on a combination of cardio and strength training, rather than specialising in just one training method. Hybrid workouts help athletes to be both cardiovascular-fit and functionally strong.

The hybrid training workout begins with a focus on cardio - this should be a run or cycle, but could include a row or SkiErg. For the strength rounds, choose a weight that is heavy enough to challenge you but light enough to complete the full workout. For an additional challenge, increase the weight each round.

HOW TO DO THIS WORKOUT

Depending on equipment availability, the session can either be done with all the cardio first, followed by the strength training rounds, or by alternating.

If alternating: Do 4 rounds of 5-minute cardio sessions, with 3 rounds of the strength exercise circuit in between each cardio round.

CARDIO

Warm-up: 5 minutes fast treadmill walking

Session: 20 minutes running (either in one block, or 4 rounds of 5 minutes)

Cool-down: 5 minutes easy walking at the end of the session

Strength: Do 3 rounds in total, either after your full cardio session or in between each cardio round.

1. BARBELL DEADLIFT

6 reps

This full-body compound exercise will strengthen the whole body, with a focus on the quads, glutes and lower back.