May 12, 2026
Hybrid Athlete
Hybrid Benchmark Capacity Tempo
Main WOD
- - 400m run at moderate pace
- - 1-minute rest
- - 800m run at moderate pace
Week 19 • Block 5 (Week 3/4) • Training Day
This Week's Focus
Hybrid Benchmark
Warm-Up
- - 10 minutes easy jog
- - Dynamic stretching: leg swings, arm circles
- - 5x30 seconds accelerations at 80% effort with 1-minute rest intervals
Recovery
- - 5-10 minutes light jogging or walking to bring heart rate down
- - Static stretching focusing on hip flexors and hamstrings
Mobility
- - Foam roll quads and calves
- - Hip opener stretches
- - Ankle mobility drills
Coaching Advice
Target time: Finish under 15:00
How to pace: Maintain a steady pace throughout, focusing on consistent breathing and form.
How to be competitive: Aim to run each interval slightly faster than your last during the last rounds, pushing your limits without compromising technique.
What you should feel: You should feel a controlled burn in your legs during the intervals and a satisfying fatigue post-workout, indicating a good effort.
Coach Note
This session focuses on building aerobic capacity while maintaining a strong pacing strategy. The structure prepares the athlete for hybrid demands, supporting their upcoming tests while allowing for recovery and movement quality.