Hybrid training sounds like a perfect plan on paper: mixing strength, endurance, fun, and recovery in one powerful combo. And while I love planning my workouts, the truth is… life happens. Schedules change, injuries show up uninvited, and sometimes I just need a break. That’s the beauty of hybrid training—it gives you the freedom to adapt.
So here’s what my ideal weekly split looks like, but keep in mind: this is more of a guide than a strict rulebook.
| Monday | Leg day |
| Tuesday | Volleyball |
| Wednesday | Upper body |
| Thursday | Long run |
| Friday | Rest/Stretch |
| Saturday | Hike/Cycling |
| Sunday | Short run |
Strength training🏋️
- Monday: Leg day
- Wednesday: Upper body day
In my opinion, strength training is the foundation of everything. Whether you’re an athlete, a runner, or just want to live a healthy life, being strong matters. Life throws all kinds of physical challenges at us and having a strong body makes all the difference. Plus, building muscle throughout your life helps you stay fit and independent even as you get older. It slows down the aging process, keeps your bones healthy, and gives you the strength to keep doing the things you love.
After high school, I transitioned from playing volleyball to going to the gym, and I fell in love with it. I loved the feeling of getting stronger, being able to lift heavier, and seeing real progress. At one point, I followed a classic bodybuilding split, training different muscle groups each day. But once I added running and volleyball back into my routine, I simply didn’t have the time (or energy) for that kind of structure.
Now I usually do full-body workouts, or I divide my training into upper and lower body days. It’s more efficient and fits better with the rest of my training and busy schedule.
I truly love gym. It’s not just about the weights or the numbers—it’s about how it makes me feel. Confident. Strong. Powerful. Every time I walk out of the gym, I feel proud of myself. I feel like I can handle anything that life throws at me. And that’s why I’ll always keep coming back to it.
Running🏃️
- Thursday: Long run
- Sunday: Short run
I started running a few years ago, but to be honest—consistency has always been a struggle for me. I would run a few times, then stop for weeks, then try again. But this year, I really wanted to change that. My goal was simple: at least one run per week, no pressure, just showing up.
Most of the time, I go for a 7 km run, which feels like a nice balance between effort and enjoyment. But not every day is the same. Sometimes I just don’t have the energy or mental focus, and I only manage 3 km—and that’s okay. I’ve learned to listen to my body and respect where I’m at, instead of forcing it.
For me, running is not just about cardio or burning calories. It’s about endurance—building stamina so I can last longer in other sports like volleyball or hiking. Running has helped me feel more capable when I’m playing matches or doing tough hikes in the mountains. Plus, it does wonders for my mind. When I run, I clear my head. It’s like therapy on the move.
One of my goals is to run a half marathon, which would be a huge milestone for me. But currently, I’m dealing with an injury, so I’ve had to slow down and rest (which is honestly one of the hardest things to do when you want to move). Still, I know that resting now means I’ll be able to come back stronger later.
Running might not always be easy, but every time I finish a run, no matter the distance, I feel proud. It reminds me that I can keep going—even on hard days.
Volleyball & Other Fun Activities🏐
- Tuesday: Volleyball
- Saturday: Hike/ Cycling/ Snowboarding
While I see gym and running as the base of everything—the foundation that builds strength and endurance—I also believe that movement should bring you joy. That’s why I always make space in my life for the activities I truly love. These aren’t just workouts, they’re my favorite hobbies, social time, and mental refresh all in one. And honestly? I will always prioritize them over lifting or running.
My number one love is volleyball. I’ve been playing for over 10 years, and the connections I’ve made through it are something special. It’s more than just a sport, it’s a part of my identity. When I’m on the court, I stop overthinking. I forget about everything else and just focus on the game, the teamwork, the laughter, and the energy. Volleyball will always have my heart, and even now, it’s the one activity I never want to miss in my week.
I also try to make time for hikes and long walks, especially when I feel like reconnecting with nature. There’s something deeply rewarding about the effort of a hard hike, when you’re standing at the top, soaking in those breathtaking views. It reminds me why I train—to feel strong and capable in moments like that.
And in the winter? I’m all about snowboarding or ice skating. There’s nothing like the feeling of fresh snow under your board or gliding across the ice with your friends. These are the moments that fill my soul, keep me active, and remind me that movement can be fun, not just functional.
These “non-main” activities might not be a structured part of my training plan, but they are essential for keeping me excited, happy, and consistent in the long run. They’re what balance out the discipline of the gym and the effort of running.
Power of Rest🌿
Rest is just as important as training—if not more. Sometimes, I even have more rest days than workout days, and that’s completely okay. It’s during rest that your muscles recover, your body rebuilds, and your energy refills. Without it, there’s no real progress.
I’ll be honest: I’m not the best at slowing down. I struggle to sit still, and I often feel like I should be doing something. But I’ve learned that rest doesn’t have to mean doing nothing. For people like me, active recovery is key. I love going for long walks in nature, doing light stretching or a mobility session at home. It helps me relax both physically and mentally, while still getting some gentle movement in.
Everyone’s version of rest will look different—and that’s okay. Maybe for you it’s reading a book, taking a nap, or doing a slow yoga flow. Whatever it is, don’t underestimate the value of slowing down. Taking care of your body isn’t lazy. It’s what allows us to come back stronger.
Final Thoughts
This split is what I aim for, not what I do every single week. Sometimes I train five days a week, other times only two. And there are weeks when I don’t train at all. Injuries, school, social life… they all affect how I move. But that’s the point of hybrid training: it’s flexible, it’s personal, and it adapts to your life—not the other way around.
If you’re building your own split, don’t feel like you have to copy anyone else. Start with what you love, what your goals are, and what’s realistic for your life.
Next blog, I’ll dive into how to stay motivated throughout your fitness journey, especially when life gets busy, or your progress feels slow. I’ll share some tips and tricks to keep you going strong. Stay tuned!
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Catch up on my last posts:
My Version of Hybrid Training: How to Balance Strength, Endurance, and Fun!
The Benefits of Hybrid Training for Women
How to Build Your Perfect Hybrid Training Split
👉 Next up: Tips on How to Stay Motivated
💬 How does your week of workouts look like? Let me know in the comments!!
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