Hybrid Race — Base
Advanced Fitness Race Training Plan (6 Days)
Six days for experienced athletes. Strength, engine and stations.
- Length
- 8 weeks
- Frequency
- 6 days/week
- Session
- ~65 min
- Level
- Advanced
14 days free, no card. Then A$12.99 / £7.99 a month.
The program
Built from the plan Quade Cooper trains on. Eight weeks, six days, for experienced athletes building towards a fitness race: three whole-body strength days on the big lifts — back squat, trap bar deadlift, Bulgarian split squats, bench, incline press, chin-ups — plus an easy run, a threshold run and one race day of stations and running.
Weeks 1–3 build, week 4 is lighter, and weeks 5–7 bring wave loading, cluster sets and compromised race-pace running. Week 8 benchmarks a 5 km time trial and a half simulation.
Every station note gives the women's and men's race weights, with Pro weights on the sleds for athletes racing the heavier division.
Hybrid Race — Base · pre-szn.com/programs/hybrid-race-base
Week 1, as written
The actual first-week prescriptions from the app — exercises, sets, tempos and rests, exactly as the program runs them.
Session 1Strength A — Squat▾
| Back Squat | 5 × 5 · 30X0 tempo · 3 min rest |
| B1Barbell Bench Press | 4 × 6 · 30X0 tempo · 2 min rest |
| B2Chin-Up | 4 × 6 · 30X0 tempo · 2 min rest |
| C1Romanian Deadlift | 3 × 8 · 3110 tempo · 90s rest |
| C2Standing Calf Raise | 3 × 12 · 2130 tempo · 90s rest |
Session 2Easy Run▾
| Run | 1 × 40 min |
Session 3Strength B — Hinge▾
| Trap Bar Deadlift | 5 × 5 · 30X0 tempo · 3 min rest |
| B1Incline Barbell Press | 4 × 6 · 30X0 tempo · 2 min rest |
| B2Chest-Supported Row | 4 × 8 · 3011 tempo · 2 min rest |
| C1Sandbag Lunge | 3 × 20 · 90s rest |
| C2Farmers Carry | 4 × 40 · 90s rest |
Session 4Threshold Run▾
| Run | 5 × 4 min · 90s rest |
Session 5Strength C — Single Leg▾
| Bulgarian Split Squat | 4 × 6 · 3010 tempo · 2 min rest |
| B1Incline Dumbbell Bench Press | 4 × 8 · 3010 tempo · 90s rest |
| B2Chin-Up | 4 × 8 · 3010 tempo · 90s rest |
| C1Barbell Hip Thrust | 3 × 8 · 2011 tempo · 90s rest |
| C2Sled Push | 4 × 20 · 90s rest |
Session 6Race Day — Stations▾
| A1Run | 4 × 1000 |
| A2Ski Erg | 4 × 500 |
| A3Sled Push | 4 × 25 |
| A4Sled Pull | 4 × 25 · 2 min rest |
| Wall Ball | 3 × 20 · 90s rest |
Week 1 as programmed in the app. Later weeks progress loads, volume and variations block by block.
How it progresses
- —Block one builds the strength days and the aerobic base; week 4 is lighter.
- —Block two loads the lifts with wave loading and cluster sets.
- —Race day moves to compromised race-pace running off the stations.
- —Week 8 benchmarks a 5 km time trial and a half simulation.
Who it's for
- —You have raced before and want to be stronger and faster at the next one.
- —You can train six days a week.
- —You lift seriously and want the running to keep up.
Methods inside
Equipment
Barbell · Trap Bar · Dumbbells · Squat Rack · Bench · Pull-up Bar · Cable Machine · Sled · SkiErg · Rower · Wall Ball · Sandbag
Questions
Is this Quade Cooper's program?
It is built from the plan Quade trains on, with women's and Pro weights added and the week arranged so no two leg days land back to back — so anyone at his level can run it.
Is six days too many?
Two of the six are runs, one of them easy, and week 4 is lighter. It is a lot of training, which is why it is for experienced athletes — start with Hybrid Race — Build if you are newer.
What are the Pro weights?
The heavier race division: women 152 kg push and 103 kg pull on the sleds, men 202 kg and 153 kg, sled included.