Hybrid Race — Build
Fitness Race Training Plan (4 Days)
Four days to race faster. Strength, threshold running and stations.
- Length
- 8 weeks
- Frequency
- 4 days/week
- Session
- ~60 min
- Level
- Intermediate
14 days free, no card. Then A$12.99 / £7.99 a month.
The program
Eight weeks for athletes who have raced once, or train regularly, and want to go faster. Four days a week: lower-body strength with a heavy sled, threshold intervals, upper-body strength with heavy carries, and a race day of compromised running.
The upper day alternates between two sessions, every lift changes for block two, and race day rotates the stations every week — so the plan stays fresh for all eight weeks.
Weeks 1–3 build, week 4 is lighter, weeks 5–7 bring race-pace running straight off the sleds, and week 8 is a half simulation for time. Every station note gives the women's and men's race weights.
Hybrid Race — Build · pre-szn.com/programs/hybrid-race-build
Week 1, as written
The actual first-week prescriptions from the app — exercises, sets, tempos and rests, exactly as the program runs them.
Session 1Lower Strength▾
| Back Squat | 4 × 6 · 30X0 tempo · 150s rest |
| B1Bulgarian Split Squat | 3 × 8 · 90s rest |
| B2Dumbbell Romanian Deadlift | 3 × 10 · 3010 tempo · 90s rest |
| C1Sled Push | 4 × 20 · 90s rest |
| C2Standing Calf Raise | 3 × 12 · 2130 tempo · 90s rest |
Session 2Threshold Run▾
| Run | 5 × 3 min · 90s rest |
Session 3Upper Strength + Carry▾
| A1Barbell Bench Press | 4 × 6–8 · 30X0 tempo · 2 min rest |
| A2Chin-Up | 4 × 6–8 · 30X0 tempo · 2 min rest |
| B1DB Shoulder Press | 3 × 10–12 · 75s rest |
| B2Seated Cable Row | 3 × 10–12 · 75s rest |
| C1Farmers Carry | 3 × 100 · 1 min rest |
| C2Hanging Knee Raise | 3 × 10–15 · 1 min rest |
Session 4Race Day▾
| A1Run | 4 × 800 |
| A2Ski Erg | 4 × 500 |
| A3Sled Push | 4 × 25 · 2 min rest |
Week 1 as programmed in the app. Later weeks progress loads, volume and variations block by block.
How it progresses
- —Threshold intervals lengthen through block one; block two runs at race pace.
- —Block two swaps every lift for a related one — same muscles, new stimulus.
- —Compromised running: race-pace kilometres straight after the sleds, the way the race asks for them.
- —Week 8 benchmarks a timed half simulation.
Who it's for
- —You have done one race and know where you lost time.
- —You train four days a week and want strength, running and stations in one plan.
- —You are an intermediate lifter adding an engine.
Equipment
Barbell · Trap Bar · Dumbbells · Squat Rack · Bench · Pull-up Bar · Cable Machine · Sled · SkiErg · Rower · Wall Ball · Sandbag
Questions
What is compromised running?
Running at race pace while your legs are still loaded from a station. It is the skill that decides most fitness races, so race day trains it every week.
How heavy are the sleds?
Race weight from the start of block two: women 102 kg push and 78 kg pull, men 152 kg and 103 kg, sled included. Block one builds towards it.
Can I run it with no race booked?
Yes. The half simulation in week 8 gives you a time to beat, and the next block raises it.