The PowerHybrid Challenge: Combining Strength And Endurance
In fitness, achieving strength and endurance often feels like a balancing act. Traditional training methods typically focus on one at the expense of the other, leaving many athletes wondering if it's possible to excel in both areas simultaneously.
But what if you can maximize the benefits of different training methods into just one comprehensive workout plan?
In this article, we’ll give you exactly how you can take advantage of the PowerHybrid challenge to push yourself to the limits.
Our founder, Sax (@saxofficial), developed the PowerHybrid Challenge to focus on two of the most important aspects of fitness: self-discipline and mental resilience. This challenge is designed to test your strength and endurance through a carefully curated set of exercises.
The challenge revolves around seven key exercises in this order:
In his personal training, Sax emphasizes a high volume of exercises, incorporating both power lifts and cardiovascular endurance activities.
He has crafted a physically and mentally demanding workout regimen consisting of 42 reps for each strength training exercise, structured as 6 sets of 7 reps with a weight that is challenging to do that last rep.
For the endurance component, Sax advocates completing 42 kilometers (26.1 miles) of cycling and running (a full marathon), further pushing the limits of physical and mental endurance.
The beauty of this challenge is that it can be adapted to all fitness levels, so beginners and intermediate lifters can still complete the challenge with proper preparation.
Sax completed the expert version of the challenge which is 42 reps and 42 km (26.1 miles).
Here’s the breakdown per fitness level:
Beginner:
- 7 reps for strength training exercises (1 set x 7 reps)
- 7 km (4.3 miles) for cycling and running
Intermediate:
- 14 reps for strength training exercises (2 sets x 7 reps)
- 14 km (8.6 miles) for cycling and running
Advanced:
- 21 reps for strength training exercises (3 sets x 7 reps)
- 21 km (13 miles) for cycling and running
Expert:
- 42 reps for strength training exercises (6 sets x 7 reps)
- 42 km (26.1 miles) for cycling and running
You can find all the PowerHybrid Challenge preparations based on your fitness level here.
The PowerHybrid challenge is a comprehensive fitness plan designed to maximize the benefits of strength and endurance training in 30 days. It works perfectly for beginners and fitness enthusiasts looking to build their foundational strength and stamina in preparation for more explosive workouts and athletic performance in the future.
This routine prioritizes a high-volume workout that optimizes fat loss while building lean muscle mass in your upper and lower body.
This workout plan is designed to push yourself physically and mentally to the limits. So whether your goal is to achieve an aesthetic look or build your fundamentals, you’ll definitely achieve a better sense of personal growth.
The goal is to build muscle and increase power while enhancing cardiovascular fitness and stamina.
- Barbell
- Stationary bike
- Bench
- Treadmill
- Cable machine
Warm-Up:
Always perform 5 to 10 minutes of warm-up exercises to elevate your heart rate and increase your body temperature. This crucial step prepares your muscles and joints for the workout, reducing the risk of injury and helping your body adapt more smoothly to the physical demands of the session.
Allow yourself 40-60 seconds of rest between sets. This recovery time is essential for your muscles to recuperate, helping to prevent overfatigue and enabling you to maintain optimal performance throughout your workout.
At the end of each workout session, take 5 to 10 minutes for cool-down activities. Engage in low-intensity cardio and gentle stretching to gradually bring your heart rate down and promote flexibility. This helps to reduce muscle soreness and aids in recovery.
Start with lighter weights, gradually increasing the load as you grow stronger each week. For most exercises, beginning with a 10-lb dumbbell is a good starting point. Consider working with a training coach or having an accountability partner to help you stay motivated, maintain proper form, and consistently push your limits in a safe and effective manner.
The PowerHybrid Challenge is a mentally and physically taxing endeavor that will require you to be at your absolute best—strong, resilient, and determined.
To ensure you're fully prepared to take on this intense challenge, we've designed a 26-day preparation program that will push your limits and condition your body and mind. This program consists of comprehensive daily workout sessions, meticulously crafted to build the strength, endurance, and mental toughness you'll need to conquer the PowerHybrid Challenge.
Each day of the challenge preparation plan focuses on different aspects of fitness, ensuring that by the time you reach day 26 you are ready to take on the PowerHybrid Challenge workout.
The first 3 weeks of exercise is designed to build your foundational strength and endurance.
The last week of preparation is for a deload week to prevent overtraining, promote recovery and enhance performance.
| Bench & Cable Row | |
| Barbell bench press | 7 reps x 3 rounds |
| Seated cable row | 8 reps x 3 rounds |
| Rest | 2 mins |
| Pull up & delts | |
| Pull up | 7 reps x 3 rounds |
| Seated bent over dumbbell rear delt fly | 8 reps x 3 rounds |
| Dumbbell lateral raise | 8 reps x 3 rounds |
| Rest | 2 mins |
| Cable fly & superman | |
| Cable fly | 10 reps x 2 rounds |
| Superman | 10 reps x 2 rounds |
| Rest | 90 seconds |
| Low fly & pullover | |
| Low cable fly | 12 reps x 2 rounds |
| Dumbbell pullover | 8 reps x 2 rounds |
| Rest | 90 seconds |
| Running | 15 minutes for 2.5 km (1.5m) |
| Stretching | |
| Quadriceps stretch | 30 seconds each side |
| Seated forward bend pose | 30 seconds |
| Pigeon pose (Kapotasana) | 30 seconds each side |
| Upward dog pose | 30 seconds |
| Squat | |
| Barbell squat | 3 sets x 7 reps (2-minute rest in between) |
| Leg ext & curl | |
| Leg extension | 12 reps x 2 rounds |
| Leg curl | 12 reps x 2 rounds |
| Rest | 2 minutes |
| RDL & calves | |
| Romanian deadlift (RDL) | 8 reps x 2 rounds |
| Single-leg calf raise | 12 reps each side x 2 rounds |
| Cycling | 15 minutes x 5 km (3.1 miles) |
| Stretching | |
| Quadriceps stretch | 30 seconds on each side |
| Seated forward bend pose | 30 seconds |
| Pigeon pose (Kapotasana) | 30 seconds on each side |
| Upward dog pose | 30 seconds |
| Deadlift | |
| Barbell deadlift | 3 sets x 7 reps (3-minute rest) |
| OHP warmup | |
| Overhead press (OHP) | 7 reps x 1 round |
| T bar row | 8 reps x 1 round |
| Rest | 2 minute |
| OHP | |
| Overhead press (OHP) | 7 reps x 3 rounds |
| T bar row | 8 reps x 3 rounds |
| Rest | 2 minutes |
| Pull up & delts | |
| Pull up | 7 reps x 2 rounds |
| Lying rear delts raise | 8 reps x 2 rounds |
| Dumbbell lateral raise | 10 reps x 2 rounds |
| Rest | 2 minutes |
| Bench & Cable Row | |
| Barbell bench press | 7 reps x 3 rounds |
| Single arm dumbbell row | 8 reps on each side x 3 rounds |
| Rest | 90 seconds |
| Pull up & delts | |
| Pull up | 7 reps x 3 rounds |
| Alternate Arnold press | 16 reps x 3 rounds |
| Bent over dumbbell rear delts fly | 8 reps x 3 rounds |
| Rest | 2 mins |
| Cable fly & superman | |
| Cable fly | 10 reps x 2 rounds |
| Superman pull | 10 reps x 2 rounds |
| Rest | 90 seconds |
| Low fly & pullover | |
| Low cable fly | 12 reps x 2 rounds |
| Incline dumbbell pullover | 8 reps x 2 rounds |
| Rest | 90 seconds |
| Running | 25 minutes for 3.5 km (2.1miles) |
| Stretching | |
| Quadriceps stretch | 30 seconds each side |
| Seated forward bend pose | 30 seconds |
| Pigeon pose (Kapotasana) | 30 seconds each side |
| Upward dog pose | 30 seconds |
| Squat | |
| Barbell squat | 3 sets x 7 reps (2 minutes rest) |
| Leg ext & curl | |
| Leg extension | 12 reps x 3 rounds |
| Rest | 2 minutes |
| RDL & calves | |
| Romanian deadlift (RDL) | 8 reps x 2 rounds |
| Single-leg calf raise | 12 reps on each side x 2 rounds |
| Rest | 90 seconds |
| Cycling | 20 minutes for 7 km (4.3miles) |
| Stretching | |
| Quadriceps stretch | 30 seconds on each side |
| Seated forward bend pose | 30 seconds |
| Pigeon pose (Kapotasana) | 30 seconds on each side |
| Upward dog pose | 30 seconds |
You can find the PowerHybrid Challenge preparation in our app:
| Deadlift | |
| Barbell deadlift | 3 sets x 7 reps (3-minutes rest) |
| OHP warm up | |
| Overhead press (OHP) | 7 reps x 1 round |
| Standing lat pushdown | 8 reps x 1 round |
| Rest | 2 minutes |
| OHP | |
| Overhead press (OHP) | 7 reps x 3 rounds |
| Standing lat pushdown | 8 reps x 3 rounds |
| Rest | 2 minutes |
| Pull up & delts | |
| Pull up | 7 reps x 2 rounds |
| Incline single-arm dumbbell shoulder raise | 8 reps on each side x 2 rounds |
| Rest | 1 minute |
Take your recovery days seriously, they’re as important as working out.
Take your recovery days seriously, they’re as important as working out.
| Bench & Cable Row | |
| Barbell bench press | 7 reps x 3 rounds |
| Single arm dumbbell row | 8 reps on each side x 3 rounds |
| Rest | 90 seconds |
| Pull up & delts | |
| Pull up | 7 reps x 3 rounds |
| Bent over dumbbell rear delts fly | 8 reps x 3 rounds |
| Dumbbell lateral raise | 8 reps x 3 rounds |
| Rest | 2 mins |
| Cable fly & superman | |
| Cable fly | 10 reps x 3 rounds |
| Superman pull | 10 reps x 3 rounds |
| Rest | 90 seconds |
| Low fly & pullover | |
| Low cable fly | 12 reps x 2 rounds |
| Incline dumbbell pullover | 8 reps x 2 rounds |
| Rest | 90 seconds |
| Running | 35 minutes of 5.5 km (3.4 miles) |
| Stretching | |
| Quadriceps stretch | 30 seconds each side |
| Seated forward bend pose | 30 seconds |
| Pigeon pose (Kapotasana) | 30 seconds each side |
| Upward dog pose | 30 seconds |
| Squat | |
| Barbell squat | 3 sets x 7 reps (2 minutes rest) |
| Leg ext & curl | |
| Leg extension | 12 reps x 3 rounds |
| Leg curl | 12 reps x 3 rounds |
| Rest | 2 minutes |
| RDL & calves | |
| Romanian deadlift (RDL) | 8 reps x 3 rounds |
| Single-leg calf raise | 12 reps on each side x 3 rounds |
| Rest | 90 seconds |
| Cycling | 25 minutes of 9 km (5.6 miles) |
| Stretching | |
| Quadriceps stretch | 30 seconds on each side |
| Seated forward bend pose | 30 seconds |
| Pigeon pose (Kapotasana) | 30 seconds on each side |
| Upward dog pose | 30 seconds |
| Deadlift | |
| Barbell deadlift | 3 sets x 7 reps (3-minutes rest) |
| OHP warm up | |
| Overhead press (OHP) | 7 reps x 1 round |
| Standing lat pushdown | 8 reps x 1 round |
| Rest | 2 minutes |
| OHP | |
| Overhead press (OHP) | 7 reps x 3 rounds |
| T bar row | 8 reps x 3 rounds |
| Rest | 2 minutes |
| Pull up & delts | |
| Pull up | 7 reps x 3 rounds |
| Lying rear delt raise | 8 reps x 3 rounds |
| Dumbbell lateral raise | 10 reps x 3 rounds |
| Rest | 2 minutes |
Take your recovery days seriously, they’re as important as working out.
Take your recovery days seriously, they’re as important as working out.
| Bench & Cable Row | |
| Barbell bench press | 7 reps x 3 rounds |
| Single arm dumbbell row | 8 reps on each side x 3 rounds |
| Rest | 90 seconds |
| Pull up & delts | |
| Pull up | 7 reps x 3 rounds |
| Bent over dumbbell rear delts fly | 6 reps x 3 rounds |
| Alternate arnold press | 12 reps x 3 rounds |
| Rest | 2 mins |
| Cable fly & superman | |
| Cable fly | 8 reps x 3 rounds |
| Superman pull | 8 reps x 3 rounds |
| Rest | 30 seconds |
| Low fly & pullover | |
| Low cable fly | 10 reps x 2 rounds |
| Incline dumbbell pullover | 6 reps x 2 rounds |
| Rest | 90 seconds |
| Running | 20 minutes of 3.5 km (2.1 miles) |
| Stretching | |
| Quadriceps stretch | 30 seconds each side |
| Seated forward bend pose | 30 seconds |
| Pigeon pose (Kapotasana) | 30 seconds each side |
| Upward dog pose | 30 seconds |
| Squat | |
| Barbell squat | 3 sets x 5 reps (2 minutes rest) |
| Leg ext & curl | |
| Leg extension | 10 reps x 3 rounds |
| Leg curl | 10 reps x 3 rounds |
| Rest | 2 minutes |
| RDL & calves | |
| Romanian deadlift (RDL) | 6 reps x 3 rounds |
| Single-leg calf raise | 10 reps on each side x 3 rounds |
| Rest | 90 seconds |
| Cycling | 20 minutes of 7 km (4.3 miles) |
| Stretching | |
| Quadriceps stretch | 30 seconds on each side |
| Seated forward bend pose | 30 seconds |
| Pigeon pose (Kapotasana) | 30 seconds on each side |
| Upward dog pose | 30 seconds |
| Deadlift | |
| Barbell deadlift | 3 sets x 5 reps (3-minutes rest) |
| OHP warm up | |
| Overhead press (OHP) | 7 reps x 1 round |
| Standing lat pushdown | 8 reps x 1 round |
| Rest | 2 minutes |
| OHP | |
| Overhead press (OHP) | 5 reps x 3 rounds |
| T bar row | 6 reps on each side x 2 rounds |
| Rest | 2 minutes |
| Pull up & delts | |
| Pull up | 5 reps x 3 rounds |
| Incline single-arm dumbbell shoulder raise | 6 reps x 3 rounds |
| Rest | 2 minutes |
Take your recovery days seriously, they’re as important as working out.
Take your recovery days seriously, they’re as important as working out.
| Squat | |
| Barbell Squat (Warmup set) | 1 set x 7 reps (2-minute rest) |
| Barbell Squat | 1 set x 7 reps (2-minute rest) |
| Deadlift | |
| Barbell deadlift (Warmup set) | 1 set x 7 reps (2-minute rest) |
| Barbell deadlift | 1 set x 7 reps (2-minute rest) |
| Bench press | |
| Barbell bench press (Warmup Set) | 1 set x 7 reps (2-minute rest) |
| Barbell bench press | 1 set x 7 reps (2-minute rest) |
| Pull up | |
| Pull up | 1 set x 7 reps (2-minute rest) |
| Overhead press | |
| Overhead press (OHP) (Warmup set) | 1 set x 7 reps (2-minute rest) |
| Overhead press (OHP) | 1 set x 7 reps (2-minute rest) |
| Cycling | |
| Cycling | 20 minutes of 7 km (4.35 miles) |
| Rest | 2-minutes |
| Running | |
| Running | 45 minutes of 7 km (4.35 miles) |
The PowerHybrid Challenge is more than just a workout—it's a test of your physical limits and mental fortitude. Completing the challenge begins with disciplined preparation, strategic training and mindful recovery.
Remember: the key to fitness success lies in consistency and listening to your body. As you progress, focus not only on completing the exercises but on building a stronger and a more resilient version of yourself.
Your strongest self isn’t built in a day. But it is built one workout at a time.
Frequently Asked Questions
The PowerHybrid Challenge is a fitness program designed to combine strength and endurance training into a single workout plan. It includes a series of seven key exercises that test both physical and mental resilience, allowing participants to build self-discipline while improving overall fitness.
Beginners can adapt the PowerHybrid Challenge by reducing the intensity and volume of exercises. For strength training, start with 7 reps for each exercise, and aim for a total of 7 km of cycling and running. This approach allows beginners to gradually build up their endurance and strength.
For the expert level of the PowerHybrid Challenge, aim for 42 reps per strength exercise, structured as 6 sets of 7 reps. Beginners can start with 1 set of 7 reps, gradually increasing as their strength improves.
The endurance component of the PowerHybrid Challenge includes a total of 42 kilometers of cycling and running. Beginners can start with a more manageable distance of 7 km and increase as their endurance builds.
Yes, strength and endurance can be trained simultaneously through hybrid workout programs like the PowerHybrid Challenge. By combining exercises that focus on both aspects, you can achieve a balanced fitness routine that enhances overall athletic performance. For more insights, read The Power of Hybrid Workouts: Combine Strength and Endurance.
The PowerHybrid Challenge enhances mental resilience by pushing participants to their physical limits, requiring them to maintain focus and discipline throughout the workout. This mental toughness translates into other areas of life, helping individuals manage stress and overcome challenges more effectively.
Combining strength and endurance training offers several benefits, including improved cardiovascular health, increased muscle strength, and better overall fitness. This approach allows for a more comprehensive workout that addresses multiple aspects of physical health. Learn more about the benefits of hybrid workouts in Optimizing Hybrid Workouts: Cardio Meets Strength.