Why You Should Combine Training Types In The Same Session

I still see a lot of ‘old school’ training programmes.

Programmes that contain a mix of session types, but each session only focusing on one session type.

Perhaps a strength session, an endurance session, an interval session, a Hyrox session etc.

As long as we hit all the different training qualities we need to be successful in our race over the course of the week, we’ll be fine right?

I’d disagree.

The idea that combining training styles in the same session ‘inhibit’ or reduces progress made is ridiculous.

The body doesn’t recognise specifically what style of training it is being exposed to.

It only recognises stimulus and intent.

And ultimately, we want to create stimuluses that are going to adapt up specifically for our race.

Here’s my issue with single-focus sessions.

Whilst you might make decent progress across the board, you’re only ever training them separately.

Strength never meets endurance. Power never meets intervals.

Then, on race day when you have to marry them up, it feels entirely different to it has done in training.

This was the mistake I made in my first Hyrox. I split up my training sessions to only focus on one quality. Then on the day, seriously suffered when I had to do it all at the same time.

And this is the point.

Hybrid racing isn’t just about being strong, fit, fast, skilful, mobile, robust.

It's about being able to do all these things, at the same time, whilst fatigued!

So if we aren’t combining them in sessions in our training, it’s no wonder we struggle on the day!

Here’s what you should do instead:

Make sure each training session contains 2-3 different training qualities in the same session.

Some examples might be a lower body strength session + aerobic conditioning. Or upper body hypertrophy + threshold tolerance capacity. Or running intervals + stations skill work.

You see we are marrying them up in training so as to specifically adapt to the demands of the race.

And if you aren’t sure what a session like this could look like, here is a template example:

STRENGTH EXERCISE

5 x 5 reps

MUSCULAR ENDURANCE EXERICSE

Every 2 minutes: 16 reps

LACTATE THRESHOLD CONDITIONING BLOCK

60s @ max effort/60s @ recovery pace

AEROBIC CONDITIONING BLOCK

30 minute AMRAP of 4 Hyrox Stations

This is something I do with all my clients.

And I have received some really great feedback and not just the effectiveness of these session structures, but also their enjoyment!