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With Hybrid training becoming ever more popular the overall concept of it is just being fit. The only real concept of Hybrid you could say is someone competing on stage and in a marathon soon after.
So how do you structure it?
Getting good at a lot of things is fatiguing. It often takes an overload/progression of stimulus each time you train which runs you into a danger zone of too much work leading to a greater injury risk.
Sadly this isnt the secret to success. You have to spend a little time getting good at one specifically then work your way backwards.
Strength work to build muscle chases fatigue, the ability to run quicker at a lower Heart rate chases fatigue, training to muscular fatigue chases fatigue. See my point.
If I were to do an order, build some strength with some low level LISS (Low intensity steady state) work on a bike. As your Heart rate improves whilst exercising, bring in a little bit of road work for running or time on bike at a higher intensity, but bring your session amount of weight work down, but dont drop the intensity. This is where its a little make or break in your progression to not overdo it.
Zone Work for Heart rate work works well to develop your Speed work but also your ability to recover from sessions as time on feet will be a big decider for how well you can recover from runs, arguably lose a couple of KGs through the amount of cardio and be a lot more responsive to food going in. This could then help with the response with training stimulus to building muscle.
By this point if your fitness level has improved, your ability to recover should have to. This is where the real fun begins to truly be able to get some good mileage and still be able to hit the weights as what feels like an off day. The only potential 'downside' you get from this is the calorie threshold you need is going to be high with the expenditure you will cover on a week to week basis.
Now this is a very basic overview, if you need more information just shoot me a message!
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