Coming at you late today because life was life-ing today😅
I had a coaching call last week that made me stop and think about how many “puzzle pieces” there are to hybrid training, and how it’s so easy to miss some key elements to conditioning.
So let’s talk…
Energy Systems, but make it Hybrid
So today we’re talking energy systems, but not your boring “the mitochondria is the powerhouse of the cell” let’s look how these apply to hybrid athletes and our training.
Layer 1: The Aerobic Foundation
It’s called an aerobic “base” because it’s the foundation of all your other cardio. Before you can run, you have to walk (literally sometimes!)
Aerobic cardio should be 70-80% of your cardio during the week.
That’s a lot!! And most people don’t get near that ratio.
It’s our foundation and builds so many amazing adaptations: cardiac output, VO2max, delayed lactate onset, and O2 efficiency just to name a few.
MEANING… When you train aerobic, your whole engine gets an upgrade and will be able to perform better at higher (race) intensities.
Common Methods
- Base Building: Steady state at 60-75% maxHR for most people, 30-90min typically
- Pace/Tempo Training: At or just below anaerobic threshold, (typically near the point where you switch from nasal to mouth breathing, stay nasal) ~20-30min typically
Layer 2: The Grind
Meet your bestie, anaerobic glycolysis! This is where a lot of people liveeee in their conditioning.
That heavy mouth breathing, working super hard, HR is 75, 80, or 85%+ maxHR*, limbs feeling heavy and slow after a while. Welcome back to the anaerobic club!
Most people try a race or class, love it, but then they move in, settle down, and try to build their house here.
Big mistake.
You can’t build a house without the foundation first. You’ll hit a plateau and fizzle out quick.
Yes, we need to get in and hit specific intensities here year-round, but you shouldn’t live here for every workout. These workouts are harder to recover from and need to be spaced out wisely.
Common Method
- Interval Training: near VO2 max, with similar work and rest intervals (ex: 2:00 on, 2:00 off)
*Everyone’s threshold is different, less trained athletes will go anaerobic at a lower HR%, trained at higher HR%.
Layer 3: The Flashy Stuff
Sprints & HIIT!
This is our top end, quick burst of power, ATP PC system work.
Think working for 0-10 sec above your VO2max. (All-out effort, 95%+ HRmax)
And with high intensity comes even more rest. You typically need 12-20x your work period to rest between intervals (ex: 10sec work = 50-200sec rest)
And with that rest it means your ATP stores will be ready to go again. With shorter rests (like in Tabatas) you don’t really have the time to replenish nutrients and that will cause your intensity to drop over time so you’ll fall back into Glycolysis, oops. So no, tabata’s aren’t true HIIT, sorry!
BUT with enough rest between, you can max out your intensity for 10sec repeatedly for sprints or HIIT!
Common Methods
- HIIT - Will help you close your race strong, rest 5x the work interval (ex: 15sec work, 75sec off).
- Sprints - 0-10sec at max effort (add a few seconds to ramp up on machines), rest 12-20x the work interval (ex: 8sec work, 100-160sec off).
There’re a time and place for each layer in your training, and when placed in the right balance they can seriously improve your performance!
Finding that balance is hard to navigate sometimes, so if you’re tired of the guesswork, Hybrid Strength is launching again on October 5! This quarter I’m launching 2 program tracks,
1) Deadly Dozen race moves + Hyrox off season build
2) 10 week build to DEKA World Champs!
So no matter what you’re training for, this quarter of Hybrid Strength will be so epic!! If you want to get the inside scoop, the free Demo Week starts October 5!
Knee Update...
I’m 18 weeks post ACL reconstruction!
- Officially 4 months & still working through that little rough patch in my ROM. The PT said once I can show a smoother mov pattern & better control, THEN we can progress into jogging… So we’re still on track, I just need to iron out this little bump in my ROM before we can test for jogging clearance.
- He did clear me for single-unders and gave me some new drills to work on to reintroduce some light impact.
- This week at PT I had a moment where 3 of the staff all gathered around to cheer me on through some hard sets of isometric quad extensions. PT and recovery are hard, but I’m so thankful for my care team, they really care and are really stinking good at what they do!!
The ERG Workshop
Make every meter matter so you can get done quicker while conserving energy.
What? Row & Ski ERG metrics, damper, technique, & practice drills
When? October 18 at 2pm CST
Where? In person at the Sweat Shop Gym OR Virtual via Google Meet!
Price? $10(USD) per athlete • kids <14 free
Details? Check out the workshop outline & details here!
Ok, that was a big one, you survived!
DM me or reply if you have topic ideas or questions you want answered here! (because if you have a question, there’s a big chance someone else does too!)
