60/HYBRID
Become a Hybrid Athlete in 60 Days
Attention - Please Read
542 Nutrition Limited accept no liability for any injury, loss or damage
resulting from physical exercise, the taking of supplements or
training.
By following our guide you voluntarily assume the inherent risk of
physical training. Should you suffer from any medical conditions,
injuries or allergies, or should you be in any doubt whatsoever, we
advise you seek medical/professional advice immediately and do
not proceed or partake in any activity.
Any supplements featured within the guides are optional and must be
taken in strict accordance with manufactureres recommendations.
If in any doubt please consult your chosen medical professional.
CONTENTS OF THE FULL
4/6/8 WEEK PLAN
/ 01 Identify & set your goals
/ 02 Training tracker
/ 03 What is hybrid training
/ 04 What is an athletic diet
/ 05 Daily & weekly meal plan
/ 06 Fuelling plan for training
/ 07 Full weekly schedule
/ 08 Full 60HYBRID training plan
/ 09 Full daily workouts
What is Hybrid Training
Being a hybrid athlete involves combining proficiency in multiple types of
physical activities or sports to achieve a high level of fitness and versatility.
Unlike specialized athletes who focus on excelling in a single discipline,
hybrid athletes train to perform well across a broad range of physical
challenges. This approach to fitness and athleticism emphasizes overall
strength, endurance, agility, and balance, rather than specializing in the
specific demands of one sport or activity.
What does it mean to be a hybrid athlete:
1 | Versatility: Hybrid athletes are capable of performing well in various
fitness domains, including strength, endurance, speed, and flexibility. They
can adapt their training to prepare for different types of physical challenges,
from weightlifting competitions to endurance races.
2 | Cross-Training: Their training regimen includes a mix of disciplines such
as weightlifting, running, swimming, cycling, gymnastics, and more. This
diverse training helps improve overall fitness, reduces the risk of injury from
repetitive strain, and prevents the monotony often associated with
specialized training.
3 | Functional Fitness: Hybrid athletes often focus on functional fitness,
which involves training the body for real-life movements and scenarios. This
approach enhances their ability to perform everyday activities with ease and
prepares them for varied physical tasks.
4 | Mental Toughness: The varied and challenging nature of hybrid training
develops mental resilience and adaptability. Hybrid athletes learn to push
through discomfort and adapt to different competitive environments.
5 | Nutritional Balance: They require a well-rounded diet that supports
diverse training demands, balancing macronutrients and micronutrients to
fuel endurance activities, support muscle recovery, and maintain overall
health.
Weekly
schedule.
Monday Tuesday
GYM/ GYM/
BASE RUN CYCLE
Wednesday Thursday
GYM/
RUN SPRINTS BASE RUN
Friday Saturday
CONDITIONING LONG RUN
Sunday Notes:
IT’S BETTER TO BE
OVER FUELLED
GYM OR
CYCLE Goals:
BUILD FULL
BODY FITNESS
1 WEEK SCHEDULE
Suggested workouts: only perform if you’re at full fitness. Rest & see a physio if there is any
discomfort. Increase or decrease distances & intensity depending on your stage of fitness.
Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Upper Body Upper Body 15km Long
Morning Rest Rest HIIT Rest
Gym Gym Run
5km Base 8x200m Run Recovery
Evening Rest Rest Rest
Run Sprints Cycle
SCREENSHOT AND SAVE TO YOUR PHONE
WEEK 1
Week 1-2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Upper Body Upper Body 15km Long
Morning Rest Rest HIIT Rest
Gym Gym Run
5km Base 8x200m Run Recovery
Evening Rest Rest Rest
Run Sprints Cycle
TRAINING GUIDE: DIRECTIONS & NOTES
Running Strength
Base runs should be completed at zone 2 Gym sessions should be conducted in the
heart rate, this is approximately 60-70% of gym IF you are comfortable and have had an
your max heart rate. induction session to remain safe.
Run sprints are to be completed at max pace Upper body sessions take place on low-
with 60-120 seconds rest between for these impact running days so you can enjoy 2 high
first 2 weeks. The goal is for your heart rate quality workouts.
to reach zone 4/5, but may not happen in Lower body gym sessions should focus on
week 1-2. low weight high rep in these first 2 weeks as
These first 2 weeks are for easing you in, feel you adjust to the enhanced training load.
free to turn the 5k run into a 4k run, likewise Tuesday is a heavy leg day, not later in the
remove reps from the sprints if you feel your week, as the weekend needs fresh legs for
fitness requires more rest. the long run.
For the Saturday long run, try not to go over Use the suggested leg workouts in this
the distance as this is a long 8 week training plan, or work with your PT to
programme. chooseother excercises for you.
Cycling Cross-training
Week 1-2 of cycling is to get you used to There is minimal cross-training in week’s 1-2.
cycling a few times a week. This can be done All sessions are gym, running or cycling.
outside or inside, on Zwift, Peloton & Watt In later weeks there will be rowing and Ski
Bike. ERG workouts to complete which shall
Cycling is conducted at low heart rate to challenge your aerobic and strength skills
enhance training at low impact. simultaneously.
If you’re a serious cyclist consider enhancing
your cycling sessions to your own
specification, but ensure you can maintain
training for the rest of the week.
SCREENSHOT AND SAVE TO YOUR PHONE
DAY 1: 5-7KM @ Z2
Suggested workouts: only perform if you’re at full fitness. Rest & see a physio if there is any
discomfort. Increase or decrease distances & intensity depending on your stage of fitness.
Warm up:
10 minutes dynamic stretching / yoga
1-2km slow jog @ Z1-2 heart rate
Main set:
Beginner: 5km @ Z1-2 heart rate
Advanced: 7km @ Z1-2 heart rate
Warm down:
1km slow jog or fast walk
Notes:
These Z2 runs should be ran exactly in Z2 heart rate
zone. This is c.60% of max heart rate. Use a health
tracker such as Garmin or Whoop to help.
SCREENSHOT AND SAVE TO YOUR PHONE
DAY 2: UPPER BODY
Suggested workouts: only perform if you’re at full fitness. Rest & see a physio if there is any
discomfort.
Chest
1. Barbell Bench Press
Sets: 4
Reps: 8-12
Rest: 90 seconds between sets
Tips: Keep your feet flat on the ground, arch your back slightly, and focus on a full range
of motion.
2. Incline Dumbbell Press
Sets: 3
Reps: 8-12
Rest: 90 seconds
Tips: Angle the bench at about 30-45 degrees to target the upper chest. Keep wrists
straight and elbows under the dumbbells.
Shoulders
1. Seated Dumbbell Press
Sets: 3
Reps: 8-12
Rest: 90 seconds
Tips: Keep your core tight, and press the dumbbells up without locking your elbows at
the top.
2. Lateral Raises
Sets: 3
Reps: 12-15
Rest: 60 seconds
Tips: Use a lighter weight for a full range of motion and control; avoid swinging.
Notes:
These Z2 runs should be ran exactly in Z2 heart rate
zone. This is c.60% of max heart rate. Use a health
tracker such as Garmin or Whoop to help.
SCREENSHOT AND SAVE TO YOUR PHONE
DAY 3: 8X 200M SPRINT
Suggested workouts: only perform if you’re at full fitness. Rest & see a physio if there is any
discomfort. Increase or decrease distances & intensity depending on your stage of fitness.
Warm up:
10 minutes dynamic stretching / yoga
1-2km slow jog @ Z1-2 heart rate
Main set:
8X 100M sprints.
Beginner: rest for 60 seconds in between each set.
Advanced: rest for 30 seconds in between each set.
Warm down:
1km slow jog or fast walk
Notes:
Sprint sessions should be all out pace. You should see
your heart rate peak around 7-10 reps. Aim to get into
zone 4-5 heart rate zone.
SCREENSHOT AND SAVE TO YOUR PHONE
DAY 4: HIIT
Today's HIIT Workout of the Day (WOD) is going to test your strength, endurance, and grit. We're diving into a CrossFit-
style challenge that's designed to push you to your limits. Remember, the key to success in any WOD is to maintain
proper form, pace yourself, and give it everything you've got. Let's get ready to crush this!
Warm-Up (10 Minutes)
- 2 minutes of jump rope
- 2 minutes of air squats
- 2 minutes of arm circles (forward and backward)
- 2 minutes of lunges (alternating legs)
- 10 pull-ups (with or without assistance band)
Ensure your body is fully prepped and ready to tackle the intensity of the workout ahead.
The WOD:
Time Cap: 20 minutes
Your goal is to complete as many rounds as possible (AMRAP) within the time cap. This WOD consists of four
challenging movements designed to hit different muscle groups and test your cardiovascular system. Keep track of
your rounds and reps to measure your progress over time.
Round Details:
- 10 Deadlifts (135 lbs for men/95 lbs for women):** Focus on maintaining a neutral spine and using your legs and hips
to lift the weight.
- 15 Box Jumps (24 inches for men/20 inches for women):** Ensure full hip extension at the top of the box. Step down
or jump down safely.
- 20 Kettlebell Swings (53 lbs for men/35 lbs for women):** Use your hips to generate momentum, keeping your arms
relaxed and core engaged.
- 25 Wall Balls (20 lbs to 10 ft target for men/14 lbs to 9 ft target for women):** Aim for a fluid motion, catching the ball
on the descent into a squat and propelling it upward.
After completing all four movements, that's one round. Dive back in and keep pushing until the 20-minute cap is
reached.
Cool Down (5-10 Minutes)
- 2 minutes of walking to bring your heart rate down
- 2 minutes of stretching focusing on the hamstrings, quads, and lower back
- 1 minute of deep breathing exercises
Tips for Success:
- **Pace Yourself:** Start strong but save some gas in the tank for the later rounds.
- **Stay Hydrated:** Keep water nearby and take small sips as needed.
- **Focus on Form:** It's not just about speed. Proper form will help prevent injury and ensure you're getting the most
out of each movement.
SCREENSHOT AND SAVE TO YOUR PHONE
DAY 5: UPPERBODY
Certainly! Here's an upper body workout designed to build strength, endurance, and muscle across your chest, back,
shoulders, and arms. This workout can be done in the gym with standard equipment. Remember, the key to effectiveness is
not just the exercises themselves but also the intensity, form, and consistency with which you perform them.
1. Bench Press
Sets: 4
Reps: 8-10
Rest: 90 seconds between sets
Focus on a controlled descent and an explosive push upwards.
2. Pull-Ups
Sets: 4
Reps: As many as possible (AMRAP)
Rest: 90 seconds between sets
Use a band for assistance if needed or add weight for a challenge.
3. Dumbbell Shoulder Press
Sets: 3
Reps: 10-12
Rest: 60 seconds between sets
Keep your core tight and press the weights directly overhead.
4. Bent-Over Rows
Sets: 3
Reps: 8-10 per arm
Rest: 60 seconds between sets
Maintain a hinge at your hips and pull the weight towards your hip pocket.
5. Dumbbell Chest Flyes
Sets: 3
Reps: 10-12
Rest: 60 seconds between sets
On a bench, lower the dumbbells to the sides with a slight bend in the elbows, then squeeze the chest to bring them up.
7. Tricep Dips
Sets: 3
Reps: AMRAP
Rest: 60 seconds between sets
Use parallel bars or a bench, keeping elbows tight to your body.
Tips for Success:
Form First: Prioritize proper form over lifting heavier weights to maximize muscle engagement and minimize injury risk.
Progressive Overload: Gradually increase the weight or reps each week to continually challenge your muscles.
Hydration: Stay hydrated throughout your workout to maintain performance and aid in recovery.
Recovery: Give your upper body time to recover before targeting these muscle groups again, typically 48-72 hours.
This upper body workout is comprehensive and designed for individuals looking to enhance muscle strength and endurance in
their upper body. Adjust weights, sets, and reps based on your fitness level and goals.
SCREENSHOT AND SAVE TO YOUR PHONE
DAY 6: 10-15KM TEMPO
Suggested workouts: only perform if you’re at full fitness. Rest & see a physio if there is any
discomfort. Increase or decrease distances & intensity depending on your stage of fitness.
Warm up:
10 minutes dynamic stretching / yoga
Main set:
Beginner: 10km run
Advanced: 15km run
First 2km: warm up with very slow pace
2-5km: start to increased your pace but feel comfortable.
6-15km: ensure you’re running at a pace you think is tough
but manageable.
If you can talk to someone next to you that is the perfect
speed.
Warm down:
1km slow jog or fast walk
Notes:
These long runs are designed to push your limits of
how far you can run in one go, without stops. If you do
need to stop, that’s ok. Adjust the run by 1-2km up and
down to suit you.
SCREENSHOT AND SAVE TO YOUR PHONE
DAY 7: RECOVERY CYCLE
Suggested workouts: only perform if you’re at full fitness. Rest & see a physio if there is any
discomfort. Increase or decrease distances & intensity depending on your stage of fitness.
Warm up:
10 minutes dynamic stretching / yoga
Main set:
Beginner: 1 hour cycle @ 100-150 watts
Advanced: 2 hour @ 125-200 watts
You can do this outside on your bike or indoors on a smart
trainer.
Alternatively do a spinning session.
Notes:
These recovery cycles are designed to reduce impact
on your body at the end of the week.
SCREENSHOT AND SAVE TO YOUR PHONE
60/HYBRID
Become a Hybrid Athlete in 60 Days
