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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.
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Every time the miles go up, the bar goes backwards. Here the running spends the weekly budget first and the lifting stays heavy but short, so neither one stalls.
The miles are there and the strength never was, which is usually where the niggles come from. The heavy lifting stays in every week of the year, which is where the research on strength and running economy points.
Most hybrid plans want ten to twelve sessions a week and quietly assume you have no job. This one is five, and you can finish it.
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.
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.
The same block repeats: the week flips from strength-led to endurance-led halfway through, the heavy lifting stays in every week, and the long run climbs in steps of under ten percent.
Two repeating training blocks. Each block runs a strength-led half of three lifts and three runs, then flips to an endurance-led half of two lifts and three runs, with a recovery week closing each half. The weekly running dips through every strength-led half and peaks through every endurance-led half, and in the second block both the dip and the peak sit higher than they did in the first. The long run itself climbs every loading week in steps of under ten percent. A testing week follows, then the block repeats with heavier loads.
Whether this is your first structured programme or your fifth season, Hybrid gives you coach-led structure with a clear plan to follow every single day.
Simple, repeatable weekly patterns make it easy to stay on track and keep progressing, however busy life gets.
Progressive blocks designed to move the numbers and deliver results you can see and feel.
Smart programming loads your body without grinding it down. Train hard for years, not just weeks.
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
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.
Moe built a programme around my touring schedule instead of forcing me to build my life around a programme. I'm stronger now than before I started touring.
The Hyrox programme is genuinely built by someone who competes, not someone guessing. Every block had a purpose.
Running a company leaves little time to think about training. Moe handles the programming, I just show up and follow the plan, it works!
Everything you need to know about Hybrid
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.
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.
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.
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.
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.
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.
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.
This is the self-guided programme. If you want a plan built around you personally, with weekly check-ins and direct access to Moe, apply for 1:1 coaching instead.
Nothing breaks. Pick up where you left off and the block simply shifts. Consistency over weeks matters far more than any single session.
Through the Train With Moe app on iPhone, from the UK App Store. There is no Android version yet. Sign up, log in and today's session is on the home screen with sets, reps and video demos.
Yes, in a couple of taps from the app, or by emailing hello@trainwithmoe.com, including during the 7-day free trial. No calls, no lock-in.
Your subscription starts and the programme carries straight on from wherever you are in the block. Cancel before day 7 and you pay nothing.
Yes, and programme members get priority when coaching spots open. Your training history comes with you.
Payments are handled by our payment providers. Card details never touch our servers.
Still unsure? Apply for 1:1 coaching and we can talk through what fits.
*Free trial eligibility: the 7-day free trial is available to new members and first-time subscribers of each programme. If you have already used a free trial on a programme, a second trial is not available for that same programme.