Endurance in Hybrid Training: Avoid this common mistake!

What Counts as Endurance Training?

When we think about endurance athletes, the first image that often comes to mind is that of marathon runners—small, wiry individuals with minimal muscle mass. But this stereotype doesn’t tell the whole story. Our perception is shaped by what we see. When we watch elite marathon runners on TV, we’re likely seeing athletes around 1.75 meters tall, weighing less than 70 kilograms. Their physiques are the result of decades of training, perfectly optimized for long-distance running. And wisely so, excess weight would be just slowing them down.

Nonetheless, individuals with various body types can still take on endurance challenges like a marathon. While those with larger frames or more muscle mass might not reach world-class marathon times, they can still complete a marathon in a commendable time and pursue other activities they enjoy.

As a 100kg athlete myself I've struggled with running, but now it has almost become one my favourite exercises - and no I have not lost a significant amount of muscle.

The Trade-Off: Endurance vs. Strength

This is what many strength athletes are afraid of. Endurance training always involves some level of compromise. For more detailed look on this check out my other artcile about interference effect.

You simply can’t achieve peak endurance performance while simultaneously maintaining high levels of muscle mass or focusing on strength development. But let’s be real—most people aren’t chasing world-class endurance. For hybrid athletes, the goal isn’t to match the elites but to perform impressively in endurance events while maintaining strength and muscle mass. And yes, it’s possible.

For example, I’ve personally met athletes close to 100 kilograms who have run sub-three-hour marathons. That’s an incredibly impressive achievement and likely involved some natural gifts, like exceptional heart and lung capacity. For most hybrid athletes, though, I consider sub-three hours a realistic but challenging goal if it’s something you’re willing to train for. And to be fair, it is very rare to achive this if you are on the heavier side.

Endurance in the Context of Hybrid Training

Another thing is if I think about peak performance, I don’t equate it to a fast marathon time in the context of athleticism. Sure, it’s a great challenge, and being able to run a marathon when needed is a valuable skill, but being extremely good at marathon distance would require significant trade of in other areas of performance. For hybrid athletes, this would not be the goal. Instead, I recommend to focus on maximal oxygen uptake, as a better indicator of overall performance.

Why VO2max Matters

VO2max is your body’s capacity to transport oxygen from the air into your bloodstream, enabling better energy production. Simply put, it’s a measure of how much work you can perform.

In ultra-endurance events like marathons, VO2max isn’t the the first limiting factor. Instead, endurance capacity within the muscle itself becomes the primary challenge. Fatigue sets in, elastic properties in the muscle decline, and energy production becomes constrained by the muscle’s endurance characteristics rather than your aerobic capacity. VO2max becomes relevant for marathon runner when they want to complete it faster.

Therefore for hybrid athletes, improving VO2max should take precedence over chasing long-distance performance. It’s a far more relevant marker of daily functionality and overall athletic potential.

A Better Goal for Hybrid Athletes

Rather than focusing on fast marathon times, I suggest aiming to improve your 5K performance. It’s an excellent test of your VO2max, speed, and aerobic capacity while still being manageable within a hybrid training program.

At the same time, you can train your endurance as a broad capacity—having the ability to run longer distances when necessary, but without obsessing over the clock. For hybrid athletes, the ability to run long distances is more important than how fast you run them.

The Hybrid Training Perspective

Endurance training for hybrid athletes is about balance. You can develop impressive endurance without making significant sacrifices to your strength or hypertrophy goals. By focusing on VO2max and training for versatility, you can create a well-rounded athletic profile that allows you to perform in any situation.