Guide · updated 15 October 2026
How to plan a hybrid training week (lifting + running)
Write one repeating week that already includes your lifts, your easy runs, a longer run, and rest. Keep the hard gym day off the day before a key run. When the week goes sideways, move a session for this week only — do not rewrite the template every time you travel or start late.
Jamie Firth, Hyrox and triathlon. This is planning advice, not a coaching programme or medical advice.
A simple hybrid week
| Day | Session | Why |
|---|---|---|
| Monday | Upper body | Strength while you are fresh |
| Tuesday | Easy run | Aerobic work, not a race |
| Wednesday | Rest | Space before the next lift |
| Thursday | Lower body | Squats and hinges away from the long run |
| Friday | Easy run or ride | Keep the engine ticking |
| Saturday | Rest | Or a short mobility day |
| Sunday | Longer run | The endurance session of the week |
That split is the starter week Crave offers new accounts: two lifts, two or three cardio sessions, two rest days. Swap Friday’s run for a ride or a swim if that is your sport. For Hyrox, you can place a functional or structured session on a weekday and keep the long run at the weekend.
Rules that keep the week honest
- Decide the usual week once. The value is the repeating shape, not a blank calendar every Monday.
- Protect one quality run and one serious lift. Everything else can yield.
- If legs are heavy after Thursday, Friday stays easy. Do not stack intervals on sore squats.
- Rest is a session. Put it on the plan so it is visible.
- Record what actually happened. Plan versus actual is how you notice a week that only existed on paper.
How Crave holds this
In Crave you save a default week (strength, hybrid, structured, cardio, rest). Today shows the sessions for the day and whether the week is on target. You can move or add a session for this week only. Runs, rides, swims and walks from Apple Health appear on the week; you can match an Apple Watch workout to a lift you logged. Training load and a daily train / easy / rest verdict use that history, plus HRV and sleep when Health has them.
Crave does not write the programme for you. If you want a coach-assigned triathlon or Hyrox block, use a coach (or TrainingPeaks). If you only lift, a gym logger such as Hevy may be simpler. If you want the social endurance feed, that is Strava.
Questions
Do I need separate apps for gym and running?
You do not have to. The usual reason people juggle apps is that gym loggers ignore the run and run apps ignore the lift. One weekly plan with both is enough for most hybrid athletes.
Where do rides and swims go?
On the same week, as cardio. If you record them on Apple Watch, Crave can read them from Apple Health.
Is this a Hyrox or triathlon plan?
No. It is a way to see strength and endurance on one week. You still choose the sessions.