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.

However, that doesn’t mean that people with different body types can’t tackle endurance challenges like a marathon. Sure, you probably won’t achieve world-class marathon times with a larger frame or more muscle mass, but you can still run a marathon in a very respectable time.

The Trade-Off: Endurance vs. Strength

Endurance training always involves some level of compromise. You simply can’t achieve peak endurance performance while simultaneously maintaining high levels of muscle mass or focusing on strength development. That’s the trade-off.

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.

Endurance in the Context of Hybrid Training

When I think about peak performance, I don’t equate it to a fast marathon time. Sure, it’s a great challenge, and being able to run a marathon when needed is a valuable skill. But for hybrid athletes, absolute endurance isn’t the priority. Instead, I focus on maximal oxygen uptake, or VO2max, 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 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.

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.