Revolutionizing Fitness: The Power of Hybrid Training

November 17, 2025 / traintoadapt
podcast episode 11

In this episode of the TraintoAdapt Podcast, Adam Shergold and Kaeden Stander break down the new science behind hybrid training — the approach that’s reshaping how people train by combining strength and cardio for maximum efficiency.

Key takeaways include:

  • Research shows separating cardio and strength may limit progress — combining them can double results in half the time.

  • Hybrid workouts trigger EPOC, keeping your metabolism elevated for up to 48 hours post-training.

  • Men and women respond differently: women recover faster and handle consecutive hybrid sessions better, while men need more rest between high-intensity strength work.

  • Effective structure: circuits alternating upper, lower, and core movements — 45-second work intervals, 15-second transitions, 3–4 rounds.

  • Nutrition matters — aim for a 3:1 carb-to-protein ratio both 2–3 hours before and within an hour after training.

  • The efficiency factor: comparable strength and cardio gains in 3–4 hours per week instead of 5–6.

  • Long-term results: hybrid programs show a 68% higher adherence rate than traditional splits.

  • The future of fitness: by 2025, hybrid training is projected to dominate global programming due to its adaptability and real-world functionality.

The message is clear — hybrid training isn’t about choosing between cardio and strength; it’s about combining them strategically to get stronger, fitter, and leaner in less time.

https://open.spotify.com/episode/3uw0nnlYKWv3bJ1q3kdcTF?si=Q3YlWfBjQ2icu_oeWl2IHw