Dan Churchill, hybrid athlete and author of Eat Like a Legend, grew up splitting his time between rugby fields, running tracks, swimming lanes and surf breaks. “I've always been training quite diversely,” he says. “I've just shifted the emphasis over time.” 

Like Churchill, more athletes are discovering the power of hybrid training. By combining strength and endurance, it builds a stronger, faster and more resilient body. Hybrid training improves functional fitness and reduces injury risk so you can move better, whether for an upcoming competition or everyday life. 

Because successful hybrid training isn’t about doing more. It’s about doing what matters, better.  

Read on to see what hybrid training looks like, how it can elevate your overall fitness and how to create a plan that works for you.

Hybrid training is all about balance. Instead of focusing solely on strength or cardio, it combines resistance work, endurance sessions and functional movement to create a more complete athlete.  

“To me, hybrid training involves multiple training disciplines,” says Churchill. “You can look at decathlon, pentathlon, triathlon, biathlon or Hyrox training, which is taking a more modern approach to strength and endurance. A lot of people love lifting in the gym, but they also love running. Here, you can do both.” 

Whether you lean more towards cardio or strength, hybrid training can be shaped to your goals. The difference between hybrid strength training and cardio training often comes down to where you place the emphasis.  

At any fitness level, a well-structured hybrid program helps you lift heavier, run longer and handle a broader range of physical challenges. 

A common misconception is that specializing in one discipline is the fastest route to elite performance. In reality, hybrid training offers a smarter, more sustainable path by building overall athleticism and resilience. 

In youth sports, avoiding early specialization has been shown to improve motor skills, lower the risk of overuse injuries and increase confidence. The same holds true for adults. Many professional athletes turn to hybrid methods to sharpen their game and stay injury free.

Develop well-rounded athleticism 

Hybrid training creates a more complete, adaptable athlete – one of the top reasons runners and gym-goers are embracing it. 

Dan Churchill credits it with shaving time off his marathons. “In my early days of marathon training, I didn’t feel as energetically present. But once I started hybrid training more intentionally, I maintained or even gained muscle, and my times improved.” 

Strength training (like squats or deadlifts) builds the power needed for trail runs, while endurance training enhances stamina and muscular endurance in the weight room.   

“I've seen better oxygen delivery to my muscles and improved threshold,” Churchill says. “Being stronger in my legs has definitely helped with my marathon times and being faster has helped in the gym.”

Feel better day-to-day

Hybrid training strengthens your whole body and the benefits go beyond the gym. You’ll move with more ease through everyday life, whether it’s hauling groceries or climbing the stairs. 

Blending strength with cardio also triggers endorphins that lift mood and energy. Over time, movement feels more natural and fluid so you feel more capable, present and ready for whatever the day brings.  

Prevent burnout and plateaus 

Repeating the same workouts week after week can sap motivation and stall progress. Hybrid training keeps things feeling fresh by mixing disciplines, which challenges your body in new ways while allowing different muscle groups to recover.

This variety not only reduces injury risk, but also helps you break through plateaus by building strength and endurance in tandem so you keep progressing. 

A prime example of hybrid training in competition is Hyrox fitness racing. As Churchill explains, “CrossFit is a form of hybrid training, but it’s more strength dominant. Hyrox leans more towards running.” 

A Hyrox race requires participants to complete eight functional fitness stations, with a 1km run between each:  

- SkiErg

- Sled push

- Sled pull

- Burpee broad jumps

- Rowing

- Farmers carry

- Sandbag lunges

- Wall balls

Each event demands strength, endurance and mental stamina. It’s why hybrid training is essential for competitors, and why Churchill says he focuses on turning weaknesses into strengths.  

“You’re not just running, but using multiple different muscles and skills,” he explains. “Instead of leaning into my strengths, I’ve learned to focus on areas where I struggle. That’s what helps push me through.”

You don’t need to compete in an official race or event to see the benefits of hybrid training. The key is to start where you are, and build a plan that works for you.

“Write a plan, or research one,” Churchill says. “Going in blind and just going by feel makes it hard to stay consistent. But a clear plan, whether it’s four, six or eight weeks, gives you direction.” 

Identify your strengths and where you want to improve. Then mix in workouts that challenge you in new ways while supporting your primary goals. 

Churchill updates his plan every Sunday night. “I review what my running coach has planned then layer in what I need for Hyrox training, like movement-specific sessions or Zone 4 training.” 

Balance your workouts

A smart hybrid plan includes strength work, running, functional movement and mobility training. The goal is to vary which systems you train each day so you stay sharp, keep things fun and most importantly, avoid overtraining. 

A sample week might include: 

- Upper-body strength training

- Steady-state cardio 

- Active rest day

- Lower-body strength training

- Speed intervals 

- Functional fitness

- Rest

Strategic variation gives each muscle group time to recover and come back stronger.  

Fits for every rep, run and race

The right apparel and footwear matter. Hybrid workouts demand breathable layers, performance shorts and supportive shoes that can go from the gym floor to pavement.  

Churchill adjusts his footwear based on the workout. 

- Cloudmonster 2s for Zone 2 runs

- Cloudboom Strikes for speed sessions

- Clubhouse Pros for lifting and heavy squats 

“As I've gotten more in tune with understanding my footwear, it's really got me to adapt my footwear philosophy,” he says. The same goes for apparel. Opt for performance shorts like the 5” Performance 2/1 Shorts for runs and more adaptable options like the Focus Shorts for cross-training.  

Prioritize recovery 

Recovery isn’t optional. It’s part of the plan. “I pretty much live and breathe recovery,” Churchill says. “Treating recovery like it is also a session has always been a really big benefit to how I view training.”

Cool-down after each workout with light movement, stretching or yoga. Support your recovery with good sleep, hydration and proper nutrition. Churchill recommends a consistent bedtime routine. “That’s what sets you up for success.” 

Seven to nine hours of sleep allows your body to rebuild and recharge. Avoid screens before bed, keep your room cool and dark, and you’ll wake up ready for the next session. 

Fuel your performance

Hybrid workouts are demanding, fuel accordingly. Churchill spaces his sessions apart and makes sure to eat well between them.

Eat a balanced pre-workout meal one to three hours before training. If you’re tight on time, a light snack 30 to 60 minutes before is better than nothing.

Great pre-workout options include yogurt with fruit and granola, a banana and peanut butter, or toast with jam. Post-workout, refuel with a mix of carbs and protein like a turkey wrap or a protein shake. 

And don’t skip hydration. Drink water throughout the day and add electrolytes for longer or more intense sessions. Listen to your body and make sure to drink before you feel thirsty.

Whether you’re chasing a new personal best or just looking for a movement routine you enjoy, hybrid training will get you there.

“If you're stuck in your training routine, it's probably because you’ve plateaued or you're not enjoying it,” says Churchill. “Set a goal that actually excites you. Not what other people expect, but what you want. That’s the best way to build a plan you’ll stick to.”

If you need help finding the right fit for your hybrid journey, explore On’s training collection for footwear and apparel that meets every demand. Because hybrid athletes don’t choose one path, they train for all of them.