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We break down how to keep and build muscle on a hybrid plan while improving aerobic fitness, using recent race lessons, clear training principles, and practical nutrition. We share what to prioritise across the season, how to manage intensity, and why station efficiency changes everything.

• Amsterdam race recap and pacing outcomes
• Compromised work structure and why it translates
• Station efficiency as free speed and recovery
• Doubles versus singles mentality and pacing
• Can you gain muscle on hybrid training
• Managing interference with cardio intensity
• The big three for maintenance: recovery, nutrition, volume
• Protein targets, carb timing, and refuelling
• Heavy lifting, rep ranges, and effort to failure
• Periodising off-season and race prep blocks
• Variety, lateral work, and adherence for progress
• Upcoming UK HIROX events and programming options

Please reach out to either one of us with any questions whatsoever
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