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Moe mid-set in a double kettlebell row in a dark gym, in black and white
Moe running hard across a city street, in black and white

The hybrid programme you can actually finish.

Cost-Based Training puts your lifting and your running on one shared recovery budget, so they stop fighting each other. Five sessions a week, written by a qualified strength & conditioning coach and delivered a session at a time in the app.

£45a month

Lifting and running on one shared recovery budget, five sessions a week on Track 1, so the two stop fighting each other.

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Is this you? Written for three kinds of week.

Wherever your strength and your cardio are today, the targets meet them. Effort-based targets scale the lifting to your current strength, and the running is prescribed by zone and duration rather than by a pace somebody else can hold. The same programme works whether you arrive from the gym or from the road.

A typical week. Track 1, in an endurance-led half.

  1. Mon

    Lower, strength

    Knee-dominant

  2. Tue

    Quality run, cardio

  3. Wed

    Restoration, restoration

    Optional

  4. Thu

    Upper, strength

  5. Fri

    Easy run, cardio

  6. Sat

    Long run, cardio

    Climbs in steps of under ten percent

  7. Sun

    Off

The week5 sessions

TrackSessions a week
Track 15
Track 27

In the strength-led half of a block the lifting leads and the Friday run steps back.

Track 2 never adds a hard session. The extra work is easy aerobic volume plus tissue work: calves, soleus, tibialis, adductors, glutes and feet.

Nobody starts on Track 2. Complete one block on Track 1 first.

Every block climbs, then recovers. There is no final week.

Block 1: strength-led, then a recovery week, then endurance-led, then a recovery week. Block 2: strength-led, then a recovery week, then endurance-led, then a recovery week. Block 3, still to come: strength-led. Each climbs, and each block starts higher than the last.

Blocks hold the same lifts long enough for the load to climb. Halfway through, the week flips from strength-led to endurance-led.

A recovery week lands every fourth week without exception.

The heavy lifting never disappears for a block.

The session screen: each set with its reps and load, and last time under the set to do next
Progress on the back squat, the best charted week by week

Your next session, always ready.

Open the app and today's workout is waiting. Sets, reps, tempo, effort targets, video demos and Moe's coaching notes, all in one place, including guidance in the hardest weeks on when to drop a set and when to hold the line.

Log your numbers, track your progress across blocks, and measure yourself at every testing week. Support from Moe and the TWM community keeps you accountable.

What Hybrid is built to do. Everything you need, nothing you don't.

Strong and a good runner in the same year. Heavy lifting stays all year, runs and lifts spaced by how hard the run was, the long run climbs in steps. Five or seven sessions.

Each block builds on the last, with sets, reps, targets and video demos laid out for every session. Open the app and today's work is waiting.

Written by a coach who competes, not a content team.

Moe is a qualified strength and conditioning coach and a competitive athlete. Every block is grounded in sports science and tested in his own training before it reaches yours. His philosophy is simple: teach you what to do and why, so you train smarter, progress faster and build results that last. This is the same method behind his 1:1 coaching, packaged to follow at your own pace.

  • Sub-70 Hyrox Pro Debut
  • ATHX Worlds Qualifier
  • 2× Ironman 70.3
Moe, strength and conditioning coach and hybrid athlete

Results on Hybrid. What clients say, in their own words.

Questions. Answered by Moe.

Still unsure? Apply for 1-to-1 coaching and we can talk through what fits.

What is Cost-Based Training?

It is the method behind my programmes, built from the research on training strength and endurance together rather than lifted from any single study. Every week trains three classes of exercise, from heavy free weights to machines, and every session spends from one recovery budget. Here the running spends first, because it is what you came to get better at, and the lifting takes what is left. That works because a few heavy reps stopped two short of failure cost very little recovery. The classes and the budget are our synthesis of the research, not a tested framework. It is one method I keep refining, and when it gets better, every programme running on it gets better with it.

How many days a week is it?

Five sessions on Track 1, which is the default. Track 2 runs seven for people who can train most days. Everybody completes a block on Track 1 first.

Why do some weeks feel lighter on the legs?

Because the week flips. In the strength-led half of a block the lifting leads and the Friday run steps back, so the week runs a little less even though the long run keeps climbing. The long run grows every loading week, in steps of under ten percent, and only drops in a recovery week or a testing week. A strength-led week that feels lighter on the legs is the flip working, not the programme going soft.

Should I be on Track 1 or Track 2?

Start on Track 1 and complete a block. The two tracks split on the time you have, not on how good you are. Track 2 adds one easy aerobic session and one durability circuit for calves, feet, adductors and glutes, and you can switch at a block boundary.

Can I do this if I am training for a race?

Yes, for general hybrid training and running races. There is no race block in this programme. If your race is a 70.3, the triathlon programme has a 12-week race block that counts back from race day. For anything else with a date on it, apply for 1:1 coaching and I will shape the run-in around it.

Does the programming ever run out?

No. It is continuous. One block rolls into the next with the loads you built, the quality running moves on as you do, and the app always has your next session ready.

What equipment do I need?

A standard gym: barbell, dumbbells, a rig and the usual machines, plus somewhere to run. A bike or rower is useful for the easy aerobic sessions. Matched alternatives are shown when a piece of kit is missing.

Is this coaching or a programme?

They are two different products. A programme is written once and yours to follow; 1:1 coaching is written around one person and kept up to date as they train. Checkout names which one this is before you pay.

What if I miss a day?

Nothing breaks. Pick up where you left off and the block simply shifts. Consistency over weeks matters far more than any single session.

How do I access my workouts?

Through the training app on your phone. Sign up, log in and today's session is on the home screen with sets, reps and video demos.

Can I switch to 1:1 coaching later?

Yes, and programme members get priority when coaching spots open. Your training history comes with you.

Is my payment secure?

Payments are handled by our payment providers. Card details never touch our servers.

Start today. Training that finally sticks.

Whether this is your first structured programme or your fifth season, Hybrid Athlete gives you coach-led structure with a clear plan to follow every single day.

  • Results that last. Simple, repeatable weekly patterns make it easy to stay on track and keep progressing, however busy life gets.

  • Real progress, every block. Progressive blocks designed to move the numbers and deliver results you can see and feel.

  • Train hard, stay healthy. Smart programming loads your body without grinding it down. Train hard for years, not just weeks.

£45a month

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