How to train as a hybrid athlete – Managing 3+ sports


As a hybrid athlete who participates in a variety of activities such as gym training, cycling, running, swimming, and dancing, it can be challenging to create an effective training plan that encompasses all of these activities. However, with careful planning and consideration, you can create a training plan that allows you to improve in each of these areas while avoiding overtraining and injury.

Here are some steps to follow when creating a training plan as a hybrid athlete:

Step 1: Assess Your Current Fitness Level

Before you can create an effective training plan, you need to assess your current fitness level. This can involve taking measurements of your body composition, testing your strength and endurance, and identifying any areas where you may be experiencing pain or discomfort.

Step 2: Set Goals as an Hybrid Athlete

Once you have a clear picture of your current fitness level, it’s time to set some goals for yourself. These goals should be specific, measurable, achievable, relevant, and time-bound (SMART). For example, you might set a goal to increase your strength by 10% in the next six months or to complete a half marathon within the next year.

Step 3: Determine Your Priorities

As a hybrid athlete, you likely have several activities that you want to focus on, such as gym training, cycling, running, swimming, and dancing. However, it’s important to determine which of these activities are your top priorities so that you can structure your training plan accordingly. For example, if your main goal is to improve your cycling performance, you may need to spend more time on the bike than in the gym or on other activities.

Step 4: Choose Your Training Methods

Now that you know your priorities, it’s time to choose the training methods that will help you achieve your goals. For each activity, you’ll want to choose exercises and workouts that are specific to that activity and will help you improve in the areas you need to. For example, if you’re focusing on cycling, you’ll want to include interval training, hill climbs, and long-distance rides in your plan.

Step 5: Create Your Training Schedule

Once you have identified your priorities and chosen your training methods, it’s time to create a training schedule that incorporates all of your activities. It’s important to balance your training so that you’re not overtraining in any one area, which can lead to injury or burnout. One effective approach is to use periodization, which involves breaking your training into different phases that focus on different areas of fitness.

For example, a sample training plan for a hybrid athlete might look something like this:


  • 45 minutes of weight training focusing on upper body strength
  • 30 minutes of cycling at a moderate pace
  • 30 minutes of swimming focusing on technique


  • 60 minutes of dance class, focusing on improving flexibility and coordination
  • slot for anything you might have missed last week


  • 45 minutes of weight training focusing on lower body strength
  • 30 minutes of cycling at a moderate pace
  • 20 minutes of swimming focusing on endurance


  • Rest day or active recovery (such as yoga or stretching)


  • 30 minutes of interval training
  • 45 minutes of weight training focusing on full-body strength


  • Long-distance run


  • Long-distance cycle

It’s important to remember that this is just an example, and your training plan will depend on your personal goals, priorities, and fitness level.

Step 6: Monitor Your Progress

Once you have created your training plan, it’s important to monitor your progress so that you can make adjustments as needed.

Tips for training as a Hybrid Athlete

Incorporate Cross-Training

While focusing on specific sports is important for improving performance, cross-training is equally important to prevent injuries and improve overall fitness. Cross-training involves incorporating different forms of exercise into your training routine.

As a hybrid athlete, you have a variety of options when it comes to cross-training. You can choose to incorporate other forms of cardiovascular exercise like rowing or hiking, or you can choose to focus on strength training to build muscle and improve overall fitness.

Set Realistic Goals

When creating a training plan, it’s important to set realistic goals that you can achieve within a specific timeframe. This will help you stay motivated and focused, and will also help you track your progress.

When setting goals, be specific and make sure they are achievable. For example, instead of setting a goal to “improve cycling,” set a goal to “increase cycling speed by 10% within the next three months.” This will give you a clear target to work towards and will help you measure your progress along the way.

Monitor Your Progress as a Hybrid Athlete

Monitoring your progress is essential to staying on track and achieving your goals. It will also help you identify areas where you may need to make adjustments to your training plan.

There are several ways to monitor your progress, including keeping a training log, tracking your workouts using a fitness app, or working with a coach or personal trainer who can provide feedback and guidance.

Make Adjustments as Needed

No training plan is perfect, and it’s important to be flexible and make adjustments as needed. If you find that certain exercises or activities are not working for you, don’t be afraid to switch them out for something else.

Similarly, if you find that you are not making progress towards your goals, it may be time to re-evaluate your training plan and make adjustments to ensure that you are challenging yourself appropriately.

My Hybrid Training Plan

To illustrate how to create a hybrid training plan, let’s look at my current training plan. I go to the gym three times a week, train for a bikepacking tour in summer and want to keep or improve my endurance for running competitions. I also reintroduced technical dance training as I would like to participate in dance competitions again and I am starting to introduce technical swimming training to prepare my triathlon training the upcoming years.

From those goals, I derived the following needs for my training plan:

  • gym training for strength & to prevent injury
  • cycling for endurance -> this is my priority right now
  • running not as important right now, but I would still like to train it to keep my level
  • technical training for dancing and swimming → not much time needed, rather training efficiently with drills

And this is the plan:


  • Compound movements gym training: warm-up on the treadmill, squats, lunges, deadlifts, hip thrusts, bench press, pull-ups, planks, cool-down on the stationary bike.


  • Cycling: 1-hour easy cycling for rest.


  • Running: 30 minutes of intervals (2-minute sprint, 1-minute rest) followed by a 10-minute cool-down walk.


  • Swimming: 45-minute swim, focusing on freestyle stroke and form.
  • Cycling: 1-hour moderate session


  • Gym training with focus on lower body.


  • Gym training with focus on upper body
  • Long run: 1-2h easy run


  • Dancing: 1-hour dance style of choice
  • Long bike: 2-3h easy bike

This is just an example and should be adjusted based on individual goals and preferences. It’s important to remember to incorporate rest days and to listen to your body to prevent injury and burnout.

Conclusion: Hybride athlete training plan

Creating a training plan as a hybrid athlete can seem daunting, but with a little planning and organization, it’s achievable. By incorporating a variety of activities, cross-training, setting realistic goals, monitoring progress, and making adjustments as needed, you can build a training plan that will help you achieve your goals and improve your overall fitness and performance. Remember to be flexible and have fun along the way!

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