7-DAY HYBRID TRAINING PLAN

Hybrid training combines strength work with endurance activities such as running, cycling, rowing or swimming. Use this seven-day hybrid training plan to organise lifting, easy cardio, functional fitness and recovery around real life.

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​Open a day or exercise card below. Start with fewer sessions if needed, use the beginner and equipment swaps, and build gradually. Example guidance for adults; updated 6 November 2026.