The rise of hybrid training: from separate disciplines to the all-round athlete

Where athletes once clearly chose between strength training or cardio, we now see a remarkable shift: more and more people are combining both in a balanced training routine. For a long time, the belief prevailed that you either built muscle in the gym or improved your endurance through running, cycling, or swimming. But that perception is rapidly changing.

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What is hybrid training?

Hybrid training is a method where you intentionally work on both strength and cardiovascular fitness within a single training routine. It goes beyond simple variety; it’s a strategic approach aimed at developing multiple physical systems at once. You build muscle, increase explosiveness, and improve both physical and mental endurance.

Hybrid training is gaining popularity among recreational and professional athletes alike — and for good reason.

Why are more people choosing hybrid training?

✅ 1. All-round fitness
You’re not just strong, but also fast and energetic. This gives you a functional advantage in sports, work, and daily life.

✅ 2. Time efficiency
Instead of separate cardio and strength sessions, you combine them smartly in a single workout or weekly plan.

✅ 3. More challenging and varied
The variety of stimuli keeps your workouts engaging and continuously challenges your body in new ways.

✅ 4. Increased calorie burn
The mix of muscle building and endurance training leads to higher energy expenditure — during and after the workout.

What does a hybrid training week look like?

There’s no one-size-fits-all formula, but here are three common formats:

Full body strength + cardio in one session
E.g. deadlifts followed by 500-meter rowing – repeated for multiple rounds.

Split days by focus area
E.g. Monday: upper body strength, Tuesday: interval running, Thursday: high-intensity full body.

Sport-specific sessions
Think of a cross-training workout combining strength, cardio, and functional exercises within an hour.

Conclusion: the future of training is hybrid

Hybrid training proves you don’t have to choose between strength or endurance — you can develop both simultaneously. The result? A body that is not only stronger and more muscular, but also faster, fitter, and more resilient. At Thermae Sports, we’re here to help. Our coaches are ready to work with you on a personalized training program that combines strength and cardio. This way, you’ll improve both your muscular strength and cardiovascular health — all tailored to your personal goals and fitness level.