evannes
Iron
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- Jul 9, 2024
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HYBRID TRAINING FULL SPLIT AND COACHING NOTES
Hybrid training has become super popular over the last couple months, here is a full guide with everything you need to know about how you should train and what your heart rate should be on the runs.
What you will need:
- running shoes
- a smart watch or heart rate monitor
- a hard mentality (this split is not for pussies)
Heart rate zones:
zone 1(recovery or easy)
55-65% of HR max
RPE 1-2
112-130bpm
zone 2(aerobic/base)
65-75% of HR max
RPE 3-4
130-152bpm
zone 3(tempo)
80-85% of HR max
RPE 5-6
162-173bpm
zone 4(lactate threshold)
85-88% of HR max
RPE 7-8
173-179bpm
zone 5(anaerobic)
90% of HR max
RPE 9-10
183bpm and above
WHAT TO EXPECT
RPE level:
(relative physical effort) aka how hard to train
0 -nothing
1 - minimum effort
2 - light and easy
3 - comfortable pace
4 - comfortable with some effort
5 - progressive pace
6 - hard activity
7 - vigorous actively
8 - hard intensity
9 - very hard intensity
10 - maximum effort
How the days the are structured:
Day 1:
hybrid day
Day 2:
track day
Day 3:
strength day
Day 4:
tempo day
Day 5:
hybrid day
Day 6:
rest
Day 7:
long run
HOW EACH DAY WORKS
Day 1:
morning session:
a) 30-40 min easy run (2 rpe)
evening session:
FULL BODY PUSH
BENCH PRESS
4 Sets x 4 Reps
2:00 Rest between sets.
All sets should be a challenge starting at around 75% for set one. If it's a good day add load.
DB INCLINE BENCH PRESS
2 Sets x 8-12 with 90% max (16 kgs)
2:00 Rest between sets.
Pick dumbbells that the last 3-5 reps will be a challenge.
DB COMPLEX
4 Sets of:
10 x DB Press
10 x DB Push-ups
2:00 Rest between sets.
You should complete this complex without letting go of the dumbbells.
FINISHERS
Without rest:
30 x Lunges + 30 Crunches
20 x Lunges + 20 Crunches
10 x Lunges + 10 Crunches
Use dumbbell for lunges if you want to upgrade the work.
COACHES NOTES:
The easy run should be very easy. This is treated as a recovery run, as the previous day would have usually been a long run.
Keep the heart rate low and breathing light - you should be able to hold a conversation.
Day 2:
morning session:
TRACK SESSION
10 × 90s at 5km pace (90s jog recovery)
7 RPE
Day 3:
Full body pull session:
(A)
PULL UPS
4 sets x 4 reps (60 kegs)
2:00 rest between
Overhand grip
(B)
BARBELL/DUMBBELL BENT OVER ROWS
2 sets x 12-15 reps 22kg
2:00 rest between
Pick a load that the last 3-5 reps will be a challenge
(C)
PULL COMPLEX
4 sets of:
20 seconds chin over bar hold
12 x hammer 14kg
1:00 rest between
(D)
FINISHER
3 sets of:
1:00 skipping
20 x mountain climbers
1:00 rest between
COACHES NOTES:
For (A) add load if possible or use bands for assistance if needed.
Day 4:
tempo run:
(A)
PROGRESSION RUN
15 minutes easy, 15 minutes steady and 15 minutes at threshold pace. (Between 10km and half marathon pace for most)
7 RPE
COACHES NOTES:
The run should be continuous, with each 15 minute block increasing in pace until a total time of 45 minutes has been reached.
Day 5:
morning session:
(A) 30 - 40 easy run or run to the bar park.
3 RPE
evening session:
(A)
MUSCLE UPS or CHEST TO BAR PULL UPS
6 Sets x 2 Reps
1:30 Rest between
(B)
DIPS
4 Sets x 4-8 Reps
1:30 Rest between
Break as little as possible.
COACHES NOTES:
If possible, kill two birds with one stone and take your 30-40 minute easy run to the bar park.
Use bands for muscle-ups if needed or alternatively do chest or hip to bar pull-ups. The goal is to pull as high as possible.
Day 6:
rest or work on bodybuilding week areas
COACHES NOTES:
Take a rest day, but if you're feeling like you are recovered enough for another training session, use this time to work on bodybuilding areas you consider 'weak.
Dont overdo it, this isn't a priority.
Day 7:
Long run:
(A)
LONG RUN
60 mins easy run
6 RPE
COACHES NOTES:
Add 10% more time per week up to a maximum of 90 mins when not in race prep.
This training split took me quite a while to make and quite a while to come up with. Use it wisely and you will fly. Enjoy the process.
Hybrid training has become super popular over the last couple months, here is a full guide with everything you need to know about how you should train and what your heart rate should be on the runs.
What you will need:
- running shoes
- a smart watch or heart rate monitor
- a hard mentality (this split is not for pussies)
Heart rate zones:
zone 1(recovery or easy)
55-65% of HR max
RPE 1-2
112-130bpm
zone 2(aerobic/base)
65-75% of HR max
RPE 3-4
130-152bpm
zone 3(tempo)
80-85% of HR max
RPE 5-6
162-173bpm
zone 4(lactate threshold)
85-88% of HR max
RPE 7-8
173-179bpm
zone 5(anaerobic)
90% of HR max
RPE 9-10
183bpm and above
WHAT TO EXPECT
RPE level:
(relative physical effort) aka how hard to train
0 -nothing
1 - minimum effort
2 - light and easy
3 - comfortable pace
4 - comfortable with some effort
5 - progressive pace
6 - hard activity
7 - vigorous actively
8 - hard intensity
9 - very hard intensity
10 - maximum effort
How the days the are structured:
Day 1:
hybrid day
Day 2:
track day
Day 3:
strength day
Day 4:
tempo day
Day 5:
hybrid day
Day 6:
rest
Day 7:
long run
HOW EACH DAY WORKS
Day 1:
morning session:
a) 30-40 min easy run (2 rpe)
evening session:
FULL BODY PUSH
BENCH PRESS
4 Sets x 4 Reps
2:00 Rest between sets.
All sets should be a challenge starting at around 75% for set one. If it's a good day add load.
DB INCLINE BENCH PRESS
2 Sets x 8-12 with 90% max (16 kgs)
2:00 Rest between sets.
Pick dumbbells that the last 3-5 reps will be a challenge.
DB COMPLEX
4 Sets of:
10 x DB Press
10 x DB Push-ups
2:00 Rest between sets.
You should complete this complex without letting go of the dumbbells.
FINISHERS
Without rest:
30 x Lunges + 30 Crunches
20 x Lunges + 20 Crunches
10 x Lunges + 10 Crunches
Use dumbbell for lunges if you want to upgrade the work.
COACHES NOTES:
The easy run should be very easy. This is treated as a recovery run, as the previous day would have usually been a long run.
Keep the heart rate low and breathing light - you should be able to hold a conversation.
Day 2:
morning session:
TRACK SESSION
10 × 90s at 5km pace (90s jog recovery)
7 RPE
Day 3:
Full body pull session:
(A)
PULL UPS
4 sets x 4 reps (60 kegs)
2:00 rest between
Overhand grip
(B)
BARBELL/DUMBBELL BENT OVER ROWS
2 sets x 12-15 reps 22kg
2:00 rest between
Pick a load that the last 3-5 reps will be a challenge
(C)
PULL COMPLEX
4 sets of:
20 seconds chin over bar hold
12 x hammer 14kg
1:00 rest between
(D)
FINISHER
3 sets of:
1:00 skipping
20 x mountain climbers
1:00 rest between
COACHES NOTES:
For (A) add load if possible or use bands for assistance if needed.
Day 4:
tempo run:
(A)
PROGRESSION RUN
15 minutes easy, 15 minutes steady and 15 minutes at threshold pace. (Between 10km and half marathon pace for most)
7 RPE
COACHES NOTES:
The run should be continuous, with each 15 minute block increasing in pace until a total time of 45 minutes has been reached.
Day 5:
morning session:
(A) 30 - 40 easy run or run to the bar park.
3 RPE
evening session:
(A)
MUSCLE UPS or CHEST TO BAR PULL UPS
6 Sets x 2 Reps
1:30 Rest between
(B)
DIPS
4 Sets x 4-8 Reps
1:30 Rest between
- DIPS Without rest:
10 x Chin ups
10 x Clapping Push-ups 8 x Chin ups
8 x Clapping Push-ups 6 x Chin ups
6 x Clapping Push-ups 4 x Chin ups
4 x Clapping Push-ups 2 x Chin ups
2 x Clapping Push-ups - PLANK Complete:
Break as little as possible.
COACHES NOTES:
If possible, kill two birds with one stone and take your 30-40 minute easy run to the bar park.
Use bands for muscle-ups if needed or alternatively do chest or hip to bar pull-ups. The goal is to pull as high as possible.
Day 6:
rest or work on bodybuilding week areas
COACHES NOTES:
Take a rest day, but if you're feeling like you are recovered enough for another training session, use this time to work on bodybuilding areas you consider 'weak.
Dont overdo it, this isn't a priority.
Day 7:
Long run:
(A)
LONG RUN
60 mins easy run
6 RPE
COACHES NOTES:
Add 10% more time per week up to a maximum of 90 mins when not in race prep.
This training split took me quite a while to make and quite a while to come up with. Use it wisely and you will fly. Enjoy the process.
