1<!DOCTYPE html> 2<html><head><title>Hybrid athlete</title><meta charSet="utf-8"/><meta name="viewport" content="width=device-width, initial-scale=1.0"/><meta property="og:title" content="Hybrid athlete"/><meta property="og:description" content="A combination of strength and endurance training that provides many short-term and long-term benefits. The goal is to maintain good health as long as possible by improving several metrics: metabolic fitness VO2max muscle mass strength mobility stability Volume § Strength training: 3-4x per week Endurance: age in hours/month Diet § Replace what you burn Plans § Alex Vidia DayMorningAfternoonMondayUpper strengthIntervals 800-1650mTuesdayLower strengthWednesdayTempo runThursdayUpper strengthFridayLower strengthTempo runSaturdayEasy run 2-3hSundayEasy run 00:20 - 00:40 Fergus Crawley DayMorningAfternoonMondayHeavyLowerSprintsTuesdayHeavyUpperSwim drills/IntervalsWednesdayTurboTrainerTempo runThursdayVolume swimFridayFull bodyLISS runSaturdayBrick (bike + run)SundayOFF Andrew Huberman DayMorningAfternoonMondayLower strengthTuesdayheat (20min)/cold (2-5min) x 3WednesdayTempo runThursdayUpper strengthFridayVO2maxSaturdayArms, calves and neckSundayZone 2 Peter Attia DayMorningAfternoonMondayLower strength + stabilityTuesdayZone 2 + stabilityWednesdayUpper strength + stabilityThursdayZone 2 + stabilityFridayLower strength + stabilitySaturdayZone 2Upper strengthSundayZone 2 + VO2max Goals § 5k sub 20 100kg bench press + equivalent in deadlift and back squat People to follow § Alan Couzens Peter Attia Andrew Huberman Andy Galpin Fergus Crawley ."/><meta property="og:image" content="https://pafry7.github.io/static/og-image.png"/><meta property="og:width" content="1200"/><meta property="og:height" content="675"/><link rel="icon" href="./static/icon.png"/><meta name="description" content="A combination of strength and endurance training that provides many short-term and long-term benefits. The goal is to maintain good health as long as possible by improving several metrics: metabolic fitness VO2max muscle mass strength mobility stability Volume § Strength training: 3-4x per week Endurance: age in hours/month Diet § Replace what you burn Plans § Alex Vidia DayMorningAfternoonMondayUpper strengthIntervals 800-1650mTuesdayLower strengthWednesdayTempo runThursdayUpper strengthFridayLower strengthTempo runSaturdayEasy run 2-3hSundayEasy run 00:20 - 00:40 Fergus Crawley DayMorningAfternoonMondayHeavyLowerSprintsTuesdayHeavyUpperSwim drills/IntervalsWednesdayTurboTrainerTempo runThursdayVolume swimFridayFull bodyLISS runSaturdayBrick (bike + run)SundayOFF Andrew Huberman DayMorningAfternoonMondayLower strengthTuesdayheat (20min)/cold (2-5min) x 3WednesdayTempo runThursdayUpper strengthFridayVO2maxSaturdayArms, calves and neckSundayZone 2 Peter Attia DayMorningAfternoonMondayLower strength + stabilityTuesdayZone 2 + stabilityWednesdayUpper strength + stabilityThursdayZone 2 + stabilityFridayLower strength + stabilitySaturdayZone 2Upper strengthSundayZone 2 + VO2max Goals § 5k sub 20 100kg bench press + equivalent in deadlift and back squat People to follow § Alan Couzens Peter Attia Andrew Huberman Andy Galpin Fergus Crawley ."/><meta name="generator" content="Quartz"/><link rel="preconnect" href="https://fonts.googleapis.com"/><link rel="preconnect" href="https://fonts.gstatic.com"/><link href="./index.css" rel="stylesheet" type="text/css" spa-preserve/><link href="https://cdn.jsdelivr.net/npm/[email protected]/dist/katex.min.css" rel="stylesheet" type="text/css" spa-preserve/><link href="https://fonts.googleapis.com/css2?family=IBM Plex Mono&family=Schibsted Grotesk:wght@400;700&
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data-for="diet">Diet</a></li><li class="depth-0"><a href="#plans" data-for="plans">Plans</a></li><li class="depth-0"><a href="#goals" data-for="goals">Goals</a></li><li class="depth-0"><a href="#people-to-follow" data-for="people-to-follow">People to follow</a></li></ul></div></div></div><div class="center"><div class="page-header"><div class="popover-hint"><h1 class="article-title">Hybrid athlete</h1><p class="content-meta">Sep 12, 2023, 1 min read</p></div></div><article class="popover-hint"><p>A combination of strength and endurance training that provides many short-term and long-term benef
2its. The goal is to maintain good health as long as possible by improving several metrics:</p> 3<ul> 4<li>metabolic fitness</li> 5<li>VO2max</li> 6<li>muscle mass</li> 7<li>strength</li> 8<li>mobility</li> 9<li>stability</li> 10</ul> 11<h3 id="volume">Volume<a aria-hidden="true" tabindex="-1" href="#volume" class="internal"> §</a></h3> 12<p>Strength training: 3-4x per week</p> 13<p>Endurance: <a href="https://x.com/nntaleb/status/1697797356777828673?s=20" class="external">age in hours/month</a></p> 14<h3 id="diet">Diet<a aria-hidden="true" tabindex="-1" href="#diet" class="internal"> §</a></h3> 15<p><a href="https://x.com/Alan_Couzens/status/1690855995730481152?s=20" class="external">Replace what you burn</a></p> 16<h3 id="plans">Plans<a aria-hidden="true" tabindex="-1" href="#plans" class="internal"> §</a></h3> 17<ol> 18<li>Alex Vidia</li> 19</ol> 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65<table><thead><tr><th>Day</th><th>Morning</th><th>Afternoon</th></tr></thead><tbody><tr><td>Monday</td><td>Upper strength</td><td>Intervals 800-1650m</td></tr><tr><td>Tuesday</td><td>Lower strength</td><td></td></tr><tr><td>Wednesday</td><td>Tempo run</td><td></td></tr><tr><td>Thursday</td><td>Upper strength</td><td></td></tr><tr><td>Friday</td><td>Lower strength</td><td>Tempo run</td></tr><tr><td>Saturday</td><td>Easy run 2-3h</td><td></td></tr><tr><td>Sunday</td><td>Easy run 00:20 - 00:40</td><td></td></tr></tbody></table> 66<ol start="2"> 67<li>Fergus Crawley</li> 68</ol> 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114<table><thead><tr><th>Day</th><th>Morning</th><th>Afternoon</th></tr></thead><tbody><tr><td>Monday</td><td>HeavyLower</td><td>Sprints</td></tr><tr><td>Tuesday</td><td>HeavyUpper</td><td>Swim drills/Intervals</td></tr><tr><td>Wednesday</td><td>TurboTrainer</td><td>Tempo run</td></tr><tr><td>Thursday</td><td>Volume swim</td><td></td></tr><tr><td>Friday</td><td>Full body</td><td>LISS run</td></tr><tr><td>Saturday</td><td>Brick (bike + run)</td><td></td></tr><tr><td>Sunday</td><td>OFF</td><td></td></tr></tbody></table> 115<ol start="3"> 116<li>Andrew Huberman</li> 117</ol> 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163<table><thead><tr><th>Day</th><th>Morning</th><th>Afternoon</th></tr></thead><tbody><tr><td>Monday</td><td>Lower strength</td><td></td></tr><tr><td>Tuesday</td><td>heat (20min)/cold (2-5min) x 3</td><td></td></tr><tr><td>Wednesday</td><td>Tempo run</td><td></td></tr><tr><td>Thursday</td><td>Upper strength</td><td></td></tr><tr><td>Friday</td><td>VO2max</td><td></td></tr><tr><td>Saturday</td><td>Arms, calves and neck</td><td></td></tr><tr><td>Sunday</td><td>Zone 2</td><td></td></tr></tbody></table> 164<ol start="4"> 165<li>Peter Attia</li> 166</ol> 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192 193 194 195 196 197 198 199 200 201 202 203 204 205 206 207 208 209 210 211 212<table><thead><tr><th>Day</th><th>Morning</th><th>Afternoon</th></tr></thead><tbody><tr><td>Monday</td><td>Lower strength + stability</td><td></td></tr><tr><td>Tuesday</td><td>Zone 2 + stability</td><td></td></tr><tr><td>Wednesday</td><td>Upper strength + stability</td><td></td></tr><tr><td>Thursday</td><td>Zone 2 + stability</td><td></td></tr><tr><td>Friday</td><td>Lower strength + stability</td><td></td></tr><tr><td>Saturday</td><td>Zone 2</td><td>Upper strength</td></tr><tr><td>Sunday</td><td>Zone 2 + VO2max</td><td></td></tr></tbody></table> 213<h3 id="goals">Goals<a aria-hidden="true" tabindex="-1" href="#goals" class="internal"> §</a></h3> 214<ul class="contains-task-list"> 215<li class="task-list-item"><input type="checkbox" disabled/> 5k sub 20</li> 216<li class="task-list-item"><input type="checkbox" disabled/> 100kg bench press + equivalent in deadlift and back squat</li> 217</ul> 218<h3 id="people-to-follow">People to follow<a aria-hidden="true" tabindex="-1" href="#people-to-follow" class="internal"> §</a></h3> 219<ul> 220<li><a href="https://twitter.com/Alan_Couzens" class="external">Alan Couzens</a></li> 221<li><a href="https://twitter.com/PeterAttiaMD" class="external">Peter Attia</a></li> 222<li><a href="https://twitter.com/hubermanlab" class="external">Andrew Huberman</a></li> 223<li><a href="https://twitter.com/DrAndyGalpin" class="external">Andy Galpin</a></li> 224<li><a href="https://www.youtube.com/@ferguscrawley95" class="external">Fergus Crawley</a></li> 225</ul></article></div><div class="right sidebar"><div class="graph"><h3>Graph View</h3><div class="graph-outer"><div id="graph-container" data-cfg="{"drag":true,"zoom":true,"depth":1,"scale":1.1,"repelForce":0.5,"centerForce":0.3,"linkDistance":30,"fontSize":0.6,"opacityScale":1}"></div><svg version="1.1" id="global-graph-icon" xmlns="http://www.w3.org/2000/svg" xmlnsXlink="http://www.w3.org/1999/xlink" x="0px" y="0px" viewBox="0 0 55 55" fill="currentColor" xmlSpace
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