Get 30% off the full programme with code:

HYBRID30

60/HYBRID
Become a Hybrid Athlete in 60 Days
 Attention - Please Read

542 Nutrition Limited accept no liability for any injury, loss or damage
resulting from physical exercise, the taking of supplements or
training.

By following our guide you voluntarily assume the inherent risk of

physical training. Should you suffer from any medical conditions,
injuries or allergies, or should you be in any doubt whatsoever, we
advise you seek medical/professional advice immediately and do
not proceed or partake in any activity.

Any supplements featured within the guides are optional and must be
taken in strict accordance with manufactureres recommendations.

If in any doubt please consult your chosen medical professional.

 FREE WEEK 1/6 Week 1

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Upper Body Lower Body Upper body Conditioni 15km Long

Morning Rest Rest
Gym Gym Gym ng Run

1 hour Recovery
5km Base 8km Base
cycle @ 8x200m Run Cycle 2
Evening Run @ Z2 Run @ Z2 Rest Long Run
100-150 Sprints hours @
heart rate heart rate
watts 100 watts

TRAINING GUIDE: DIRECTIONS & NOTES

Running
Base runs should be completed at zone 2
heart rate, this is approximately 60-70% of
your max heart rate.
Run sprints are to be completed at max pace
with 60-120 seconds rest between for these
first 2 weeks. The goal is for your heart rate
to reach zone 4/5, but may not happen in
week 1-2.
These first 2 weeks are for easing you in, feel
free to turn the 5k run into a 4k run, likewise
remove reps from the sprints if you feel your
fitness requires more rest.
For the Saturday long run, try not to go over
the distance as this is a long 8 week
programme.
Strength
Gym sessions should be conducted in the
gym IF you are comfortable and have had an
induction session to remain safe.
Upper body sessions take place on low-
impact running days so you can enjoy 2 high
quality workouts.
Lower body gym sessions should focus on
low weight high rep in these first 2 weeks as
you adjust to the enhanced training load.
Tuesday is a heavy leg day, not later in the
week, as the weekend needs fresh legs for
the long run.
Use the suggested leg workouts in this
training plan, or work with your PT to
chooseother excercises for you.

Cycling
Week 1 of cycling is to get you used to cycling
a few times a week. This can be done outside
or inside, on Zwift, Peloton & Watt Bike.
Cycling is conducted at low heart rate to
enhance training at low impact.
If you’re a serious cyclist consider enhancing
your cycling sessions to your own
specification, but ensure you can maintain
training for the rest of the week.
Cross-training
There is minimal cross-training in week 1. All
sessions are gym, running or cycling.
In later weeks there will be rowing and Ski
ERG workouts to complete which shall
challenge your aerobic and strength skills
simultaneously.

SCREENSHOT AND SAVE TO YOUR PHONE

Get 30% off the
full programme
with code:

HYBRID30
/ 60/HYBRID
CONTENTS
/ 01 Identify & set your goals

/ 02 Training tracker

/ 03 What is hybrid training

/ 04 What is an athletic diet

/ 05 Full weekly schedule

/ 06 Full 60HYBRID training plan

/ 07 Upper & lower body workouts

/ 08 Daily & weekly meal plan

/ 09 Fuelling Plan for training

Goal
FOR YOUR NEXT
EVENT/RACE

Setting
TRAINING
TRACKER
What is Hybrid Training
What is an Athletic diet
Weekly
schedule.
 60 DAY SCHEDULE
Suggested workouts: only perform if you’re at full fitness. Rest & see a physio if there is any
discomfort. Increase or decrease distances & intensity depending on your stage of fitness.

Week 1-2

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Upper Body Lower Body Upper body Conditioni 15km Long

Morning Rest Rest
Gym Gym Gym ng Run

5km Base 1 hour 8x200m Run 8km Base Recovery

Evening Rest Long Run
Run cycle Sprints Run Cycle

Week 3-4

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Upper Body Lower Body Upper body 8x 500m 20-30km

Morning Rest Rest
Gym Gym Gym Row Long Run

8x 400m
8km Base 1 hour 10km Base 4x 500m
Evening Run Rest Rest
Run cycle Run Row
Sprints

Week 5-6

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Upper Body Lower Body 2x 2000m Conditioni 25-30km 2 hour

Morning Rest
Gym Gym Row ng Run cycle

10km Base 1 hour 4x 1km Run 10km Base 5-10km

Evening Rest Rest
Run cycle Sprints Run walk

Week7-8

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

2x1km row
Upper Body Lower Body Swim or 2x + 2x 250 Conditioni 2 hour
Morning 30km Run
Gym Gym 1km Row cals ng cycle
SkiErg

12km Base 1 hour 6x 1km Run 5km Base

Evening Rest Long Run Rest
Run cycle Sprints Run

SCREENSHOT AND SAVE TO YOUR PHONE

 WEEKS 1-2 Week 1-2

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Upper Body Lower Body Upper body Conditioni 15km Long

Morning Rest Rest
Gym Gym Gym ng Run

1 hour
5km Base 8km Base
cycle @ 8x200m Run Recovery
Evening Run @ Z2 Run @ Z2 Rest Long Run
100-150 Sprints Cycle
heart rate heart rate
watts

TRAINING GUIDE: DIRECTIONS & NOTES

Running
Base runs should be completed at zone 2
heart rate, this is approximately 60-70% of
your max heart rate.
Run sprints are to be completed at max pace
with 60-120 seconds rest between for these
first 2 weeks. The goal is for your heart rate
to reach zone 4/5, but may not happen in
week 1-2.
These first 2 weeks are for easing you in, feel
free to turn the 5k run into a 4k run, likewise
remove reps from the sprints if you feel your
fitness requires more rest.
For the Saturday long run, try not to go over
the distance as this is a long 8 week
programme.
Strength
Gym sessions should be conducted in the
gym IF you are comfortable and have had an
induction session to remain safe.
Upper body sessions take place on low-
impact running days so you can enjoy 2 high
quality workouts.
Lower body gym sessions should focus on
low weight high rep in these first 2 weeks as
you adjust to the enhanced training load.
Tuesday is a heavy leg day, not later in the
week, as the weekend needs fresh legs for
the long run.
Use the suggested leg workouts in this
training plan, or work with your PT to
chooseother excercises for you.

Cycling
Week 1-2 of cycling is to get you used to
cycling a few times a week. This can be done
outside or inside, on Zwift, Peloton & Watt
Bike.
Cycling is conducted at low heart rate to
enhance training at low impact.
If you’re a serious cyclist consider enhancing
your cycling sessions to your own
specification, but ensure you can maintain
training for the rest of the week.
Cross-training
There is minimal cross-training in week’s 1-2.
All sessions are gym, running or cycling.
In later weeks there will be rowing and Ski
ERG workouts to complete which shall
challenge your aerobic and strength skills
simultaneously.

SCREENSHOT AND SAVE TO YOUR PHONE

 WEEKS 3-4
Suggested workouts: only perform if you’re at full fitness. Rest & see a physio if there is any
discomfort. Increase or decrease distances & intensity depending on your stage of fitness.

Week 3-4

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Upper Body Lower Body Upper body 8x 500m 20-30km

Morning Rest Rest
Gym Gym Gym Row Long Run

8x 400m
8km Base 1 hour 10km Base 4x 500m
Evening Run Rest Rest
Run cycle Run Row
Sprints

SCREENSHOT AND SAVE TO YOUR PHONE

 WEEKS 5-6
Suggested workouts: only perform if you’re at full fitness. Rest & see a physio if there is any
discomfort. Increase or decrease distances & intensity depending on your stage of fitness.

Week 5-6

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Upper Body Lower Body 2x 2000m Conditioni 25-30km 2 hour

Morning Rest
Gym Gym Row ng Run cycle

10km Base 1 hour 4x 1km Run 10km Base 5-10km

Evening Rest Rest
Run cycle Sprints Run walk

SCREENSHOT AND SAVE TO YOUR PHONE

 WEEKS 7-8
Suggested workouts: only perform if you’re at full fitness. Rest & see a physio if there is any
discomfort. Increase or decrease distances & intensity depending on your stage of fitness.

Week7-8

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

2x1km row
Upper Body Lower Body Swim or 2x + 2x 250 Conditioni 2 hour
Morning 30km Run
Gym Gym 1km Row cals ng cycle
SkiErg

12km Base 1 hour 6x 1km Run 5km Base

Evening Rest Long Run Rest
Run cycle Sprints Run

SCREENSHOT AND SAVE TO YOUR PHONE

Upper body
Suggested workouts: only perform if you’re at full fitness. Rest & see a physio if there
is any discomfort.

Chest
1. Barbell Bench Press
Sets: 4
Reps: 8-12
Rest: 90 seconds between sets
Tips: Keep your feet flat on the ground, arch your back slightly, and focus on
a full range of motion.
2. Incline Dumbbell Press
Sets: 3
Reps: 8-12
Rest: 90 seconds
Tips: Angle the bench at about 30-45 degrees to target the upper chest.
Keep wrists straight and elbows under the dumbbells.

Shoulders
1. Seated Dumbbell Press
Sets: 3
Reps: 8-12
Rest: 90 seconds
Tips: Keep your core tight, and press the dumbbells up without locking your
elbows at the top.

2. Lateral Raises
Sets: 3
Reps: 12-15
Rest: 60 seconds
Tips: Use a lighter weight for a full range of motion and control; avoid
swinging.
Lower body
Suggested workouts: only perform if you’re at full fitness. Rest & see a physio if there is
any discomfort.

1. Barbell Back Squat

Sets: 4
Reps: 8-12
Rest: 90-120 seconds between sets
Tips: Keep your chest up, back straight, and drive through your heels. Go as low
as you can while maintaining good form.
2. Leg Press
Sets: 3
Reps: 10-15
Rest: 90 seconds
Tips: Don’t lock your knees at the top, and lower the platform until your legs are
at about a 90-degree angle.
3. Romanian Deadlifts
Sets: 4
Reps: 8-12
Rest: 90 seconds
Tips: Keep a slight bend in your knees, hinge at your hips, and keep the bar
close to your legs throughout the movement.
4. Lying Leg Curls
Sets: 3
Reps: 10-15
Rest: 60-90 seconds
Tips: Control the weight throughout the movement, focusing on squeezing your
hamstrings.
5. Hip Thrusts
Sets: 4
Reps: 8-12
Rest: 90 seconds
Tips: Keep your chin tucked and ribs down as you thrust, focusing on squeezing
your glutes at the top of the movement.
Meal Planner: For Hybrid Training
This is an example meal plan for hybrid training, endurance or heavy
training days. 3+ meals are required with a focus on fuelling effectively
& recovery

MONDAY

Workout 1 Workout 2

Gym: Upper Body

Run: 10-15km Base Run
Goal: High rep, low weight, build
Goal: Z2 heart rate base run
endurance muscle

Breakfast (Meal 1): Fuel for Workout 1

Overnight oats w/ nuts or nut butters, combined with water or nut milks
+
Avocado on sourdough bread / bagels
+
Coffee or 80-150mg caffeine from gel/other sources

Lunch (Meal 2): Fuel for Workout 2

Clean high quality pasta (14g/100g) with olive oil & lemon / or pesto

Dinner: Recover & intake

250g of high quality meat or fish & roasted vegetables (e.g.sweet potato)

Supplements

Pre-workout: Creatine (0-10g)

Sleep: Magenesium L-Threonate (1-2g)
Inflammation: Lions Mane (500mg-1g)
 Meal Planner: For Hybrid Training
This is an example meal plan for training at high intensity likely for
hyrox, marathon, Ironman or 100k+ cycle. Assumed long run on
Saturday/Sunday. Use Sunday to eat anything you wish.

BREAKFAST LUNCH DINNER

Overnight oats w/ nuts 250g of high quality

M
or nut butters, avocado on toast with meat & roasted
combined with water or side of steamed broccoli vegetables (e.g.sweet
nut milks potato)

Greek yoghurt, nuts, nut

avocado on toast with 250g of high quality fish
T butters & fresh fruits
side of steamed broccoli & steamed vegetables
(ideally low sugar)

Overnight oats w/ nuts

lean beef (or other meat)
or nut butters, avocado on toast with
W stir fry w/ rice or pasta
combined with water or side of steamed broccoli
noodles & any veg
nut milks

Greek yoghurt, nuts, nut clean high quality pasta clean high quality pasta
T butters & fresh fruits (14g/100g) with olive oil & (14g/100g) with olive oil &
(ideally low sugar) lemon / or pesto lemon / or pesto

Overnight oats w/ nuts

clean high quality pasta clean high quality pasta
or nut butters,
F (14g/100g) with olive oil & (14g/100g) with olive oil &
combined with water or
lemon / or pesto lemon / or pesto
nut milks

burrito bowl, brown rice,

Avocado on sourdough SKIP / TRAINING IN
S mince, guacamole,
bread / bagels PROGRESS
humous + 250g fish

Protein pancakes, 25-

S 50g of protein in mix anything anything
(any flavours)
Fuel Plan: General Workout
24-48 HOURS BEFORE

Suggestions:
Breakfast: Overnight oats w/ nuts or nut butters, combined with water or nut milks
Lunch: clean high quality pasta (14g/100g) with olive oil & lemon /or pesto
Dinner: pasta &/or slow release carbs (sweet potato) w/ steamed vegetables

PRE-WORKOUT

Morning of:
500ml water with hydration tab + 0-5g of creatine
1-2 servings of 80-200mg caffeine from coffee OR caffeine gel

Immediately before
1-2 servings of 80-200mg caffeine from coffee OR caffeine gel
1 fast release carb such as a banana or flapjack

DURING WORKOUT

1-2 caffeine gels (for example Maurten caffeine)

2-4 dummies (for example Energy Bytes)
Flapjack
Maple syrup (in bottle)
500ml water + brown sugar

PRE & POST WORKOUT SUPPLEMENT ROUTINE

PLEASE CONSULT WITH YOUR HEALTH PROFESSIONAL BEFORE USING THESE SUGGESTED SUPPLEMENTS

AM: PM:
Muscle growth: Protein shake (25-50g) Sleep: Magnesium L-Threonate 0-10g
Inflammation: Cordyceps 500mg-1g Inflammation: Lions Mane 500mg-1g
Immunity: Daily Greens w/ Vitamin C Sleep: CBD (0-10mg)
60/HYBRID
Become a Hybrid Athlete in 60 Days