Everyone Is Going Hybrid

Science and How Hybrid Training Is Gaining Popularity

What I’ve come to understand is that there is a synergic aspect to running and lifting. Strength adaptations, such as an increase in muscular cross-section, an increase in bone density, and motor unit coordination, don’t limit cardiovascular adaptations. At the same time, endurance adaptations, such as an increase in mitochondria, heart stroke volume, and oxygen efficiency, don’t limit strength. The “interference effect” people love to turn to when they fear they will suffer performance decreases in their respective sport is simply a sum of poor programming, not science.

That is not to say the adaptations developed in both facets do not affect each other to an extent. There are limiting adaptations that occur, such as an increase in muscle mass, a reduction in running economy, and a decrease in muscular cross-section due to endurance training, causing a loss of “gains”, but the effect that these adaptations have on the other modality can be reduced to zero with a knowledge of why these detriments occur in the first place.

Just a few years ago, I learned that the combination of strength training and endurance training was called hybrid training. The term is still relatively new, and popularity is on the rise. Competitions like The CrossFit Games and Hyrox have shed new light on hybrid training and showcase that development in more than one modality is not just possible but proven.

With over 600,000 competitors in 2025, Hyrox is blowing up. Hybrid training isn’t just some trend anymore; it’s becoming the new normal. You’ve got influencers everywhere pushing it, companies like BPN being founded on the idea and making a shit ton of noise with their brand and athletes, and now more established brands like Nike and PUMA catching the wave too. People are starting to realize they don’t have to choose between being strong and having endurance; it’s possible to do both.

This style of training is about being athletic. And it’s not just athletes buying into it. The average gym goer is starting to shift what they are capable of because they see other people doing it.

With more hybrid events popping up, more people posting their sessions, and big brands finally paying attention, hybrid training is now more serious than ever.

What Defines Hybrid Training?

Whether you’re aiming to improve your running times or increase your lifting maxes, incorporating both into your training doesn’t just make you more well-rounded; it makes you a better overall athlete. There’s no limitation on what a hybrid can be defined as, such as weightlifting and boxing. Sure. Running and lifting? The popular choice. How about swimming and strongman? Okay, I see you, Eddie Hall!

The only requirement for hybrid training is that the two ways you train cannot use systems that support one another. Swimming and running, you’re just an endurance athlete. Powerlifting and Olympic weightlifting, no. How about powerlifting and football? No, that’s just a football player.

Another way people get it wrong is the identity of hybrid athletes. When really, only a select few who choose to compete in two sports that don’t directly support one another can identify as hybrid athletes. That is what sets a hybrid athlete apart from someone who trains as a hybrid or just a normal athlete. They compete, and they do it in two sports that don’t support one another.

Try it out

So, my question is, do you train hybrid? Why not? Do you choose to avoid another style of training because you don’t like it?

When it comes down to it. No matter if you’re a runner, a lifter, or you play a specific sport, utilizing systems you may not be used to can make you a better overall athlete, and there’s always a way to enjoy another style of training, even if it doesn’t appeal to you. I want to urge anyone who has read this far to really look into what you may be able to incorporate to make you better at what you love. There’s no limit to hybrid training, and its future in the sports and fitness industry looks promising.