Inside every workout, there are three key variables:
The balance of effort, recovery, and workload defines your progress.
Load/Intensity – How heavy or hard the effort is (e.g. weight lifted, pace, heart rate zone).
Volume – Total work done in that session (e.g. sets × reps, total distance, time).
Rest/Recovery – Time between sets, intervals, or exercises.
These control the workout’s stimulus.
For example:
Short rest + moderate load = endurance stimulus
Long rest + heavy load = strength/power stimulus
Together, they determine the training effect you’re targeting in your session.
Here’s a great example of how a sprint session can look completely different depending on the variables. The distance stays the same, but the effort and rest change to target different adaptations. Sprinters are masters at managing recovery and they quickly learn what 90%, 95%, or all-out really feels like.
a. 1 x 7 x 150m at 80% - Rest 2min
b. 3 x 3 x 150m at 85% - Rest 2 mins (rest bw sets 5 mins)
c. 2 x 3 x 150m at 90% - Rest 4 mins (rest bw sets 8mins)
d. 3 x 150m at 95% - Rest 8 mins
Understand the basics of training stimulus can help you build an effective training program.
Hybrid training adds complexity — you're chasing endurance, strength, and speed all at once. That’s why training in focused blocks is essential. Each block should have a clear priority to drive specific adaptations.
For example, during an endurance-focused block, you’ll still hit strength and speed sessions — but the primary goal is building your aerobic engine while maintaining the others, not maxing them out.
Choose one of your favourite gym or running session and mix up the load, rest and volume.
eg: Bench Press -
a) - 3 x 6 reps at 85% 1rm with 2mins rest bw sets.
b) - 3 x 4 reps at 90% 1rm with 4mins rest
P.S. I’ve put together a 12-week HYROX program, so whether it’s your first race or you’re chasing a better time. Hit the link if you’re curious. Learn more
Keep stacking workouts
Rod