Hybrid Race — Start
Beginner Fitness Race Training Plan (3 Days)
Your first fitness race in eight weeks. Three days, no experience needed.
- Length
- 8 weeks
- Frequency
- 3 days/week
- Session
- ~50 min
- Level
- Beginner
14 days free, no card. Then A$12.99 / £7.99 a month.
The program
Eight weeks to your first indoor fitness race — eight 1 km runs with a workout station after each. Three days a week: one strength day, one run and one race day. No race experience needed.
Nothing repeats week to week. Strength alternates between two sessions, the race day rotates through all eight stations so every one comes round each fortnight, and the run swaps between easy miles and short intervals.
Weeks 1–3 build at about two-thirds of race weight, week 4 is lighter, weeks 5–7 move to race weights and race-pace running, and week 8 is a half simulation for time. Every station note gives the women's and men's race weights, so the same plan works for both.
Hybrid Race — Start · pre-szn.com/programs/hybrid-race-start
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▾
| Goblet Squat | 3 × 8–10 · 3010 tempo · 90s rest |
| B1Dumbbell Bench Press | 3 × 8–10 · 2010 tempo · 75s rest |
| B2Seated Cable Row | 3 × 8–10 · 2011 tempo · 75s rest |
| C1Farmers Carry | 2 × 40 · 1 min rest |
| C2Dead Bug | 2 × 8 · 1 min rest |
Session 2Run▾
| Run | 1 × 20 min |
Session 3Race Day▾
| A1Run | 2 × 500 |
| A2Ski Erg | 2 × 500 |
| A3Sled Push | 2 × 25 · 2 min rest |
Week 1 as programmed in the app. Later weeks progress loads, volume and variations block by block.
How it progresses
- —Stations start at about two-thirds of race weight and reach full race weight in week 5.
- —Week 4 is lighter — you arrive at race weights fresh.
- —Race day rotates the stations so all eight come round every fortnight.
- —Week 8 is a timed half simulation: your first benchmark.
Who it's for
- —You have signed up for your first fitness race — or want to.
- —You can train three days a week and want every one to move you towards race day.
- —You are new to sleds, wall balls and running under fatigue.
Equipment
Dumbbells · Trap Bar · Cable Machine · Bench · Sled · SkiErg · Rower · Wall Ball · Sandbag · Treadmill or Track
Questions
Do I need to be fit already?
No. The plan starts at about two-thirds of race weight with short runs, and builds to race weights over eight weeks. If you can train three times a week, you can start.
What race weights does it use?
Every station note gives both: women's sled push 102 kg and men's 152 kg (sled included), 2 × 16 kg and 2 × 24 kg farmers carry, a 10 kg and 20 kg sandbag, and a 4 kg and 6 kg wall ball.
What do I need?
A gym with a sled, SkiErg, rower, wall ball, sandbag and dumbbells, plus a treadmill or somewhere to run. Most hybrid and functional gyms have all of it.
What comes after?
Hybrid Race — Build: four days, heavier sleds, threshold running and race-pace work off the stations.