How to Build a Hybrid Training Program: Part 3

Gday mate! 

I just started reading Obstacle is the Way, by Ryan Holiday and it feels relevant to share… Over the last couple of weeks my training load has increased and have noticed that my hamstrings have been a little tighter and causing discomfort. After getting checked out, it turns out that yes there is minor tear, but it is the result of weak hamstrings and calves… big quad dominant guy here. So whilst it is initially frustrating to have this minor pain, it has opened my eyes to the fact that, if I can run like this off weak hamstrings, imagine what will happen when they are strong! As the book title from Ryan Holiday implies… whilst obstacles can create initial tendencies of annoyance, which are common in our training, they also open us up to the reality of opportunity.

If you’re dealing with injury tweaks or challenges in life, let them shift your perspective. Obstacles pave the way for growth. With that mindset, let’s dive into the final part of our hybrid training series:

In this newsletter (5 min read):

 🤔 What is simulation training? 

🏃🏻‍♂️ Training zones to target for simulation

💪 Example of a simulation session

If you missed part 1 and Part 2 you can read them here and here respectively

If anyone you know is training like a hybrid athlete and could learn from this newsletter, share this with them, they can help you win a new pair of carbon plate shoes ;) 

What is simulation training?

Simulation training prepares you for race-day demands by mimicking the physical and mental challenges you’ll face. You might be able to run 8km fast, but can you run 1km x 8 with another exercise in between that loads the quads? Simulations are designed to help you handle these transitions.

There are two aspects two simulation training 

1. Sport-Specific Movements: In HYROX, this includes rowing, skiing, sled pushes, and pulls. Training these movements is crucial because there is a skill component involved.

2. Zone 4 Compromised Skill Training: It’s one thing to complete these movements, but can you do them with a high heart rate and minimal rest? This is where “brick-style” workouts come in, pushing you into Zone 4 repeatedly to mimic race-day intensity. For example, running 500m, rowing 500m, and doing burpees, then repeating for multiple rounds.

Zone 4 training and simulation

Zone 4 is high-effort training when your heart rate reaches 80-90% of its max. This is known as lactate threshold training – it’s uncomfortable but crucial for building endurance under stress. Since most hybrid sports require you to reach this intensity, your training should reflect those demands.

If you’re preparing for a hybrid event but never push into Zone 4, your body will get a shock on race day. So how do you know if you’re in Zone 4?

A simple formula is: 220 - age = Y. Then, 80-90% of Y gives your Zone 4 range. This is a general rule and not specific, you also want to wear a heart rate monitor if you can, next is a watch. In my next YouTube episode, I’ll show you the most accurate way to determine your Zone 4.. it involves me looking like Bane from Batman(along with Zone 2). Stay tuned!

Good examples of Zone simulation 

Zone 4 training is key for developing lactate threshold, helping you sustain high-effort levels. While a session might last 40 minutes, you’ll only be in Zone 4 for part of that time. The goal is to push hard when moving and recover strategically.

Example Session 1:

Warm-Up (10 minutes): Easy jog and dynamic stretches.

Main Set: 6 rounds:

• 500m row at your Zone 4 (1:45-2:00 split pace, adjust for ability).

• 25 burpee broad jumps.

• 400m Run

• 1-minute recovery jog in Zone 2.

Example Session 2:

Warm-Up (10 minutes): Mobility drills and light cardio.

Main Set: 5 rounds:

800m Run Zone 4

50m Sled push

50m walking lunge (weight optional)

60 second walking rest

Note: Both these might take round 2 before your body goes into zone 4. The intention behind the rest is to allow a little lactate recovery, allowing you to still push your body into that zone 4… so send it!

Quick Notes:

🥗 In case you missed it “What I Eat in a Day” launched on Saturday. WATCH IT HERE. There are a lot of follow ups which I will add as FAQ’s in next weeks newsletter,

One thing i have every day is my Health Stack—AG1, omega-3s, and Vitamin D3 + K2. If you subscribe HERE, I’ll send you D3 + K2 plus 5 travel packs for free. With this low sunlight, that D3 is a game changer!

🍳 Did we have a lot of people want my chicken recipe from episode 2 of Meal Prep Like A Legend! I am pumped to see more of this dish get cooked. It got me fired up!

Cheers,
DC

#EatGoodFeelGood