I Trained Like This Hybrid Athlete for 24 Hours... - YouTube - Shervin Shares

Aug 13, 2025

Intro

This is a quick summary of I Trained Like This Hybrid Athlete for 24 Hours… from Shervin Shares. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Hybrid Athlete concept: combine steady‑state cardio, strength work, mobility, and nutrition to build long‑term health and performance.
Aerobic base run: 45‑minute run staying below your max aerobic heart rate (using the MAF 180‑age formula; e.g., 180 – 30 = 150 bpm, aim ~145 bpm for asthma or post‑injury).
Chest‑strap HR monitor is recommended for accurate zone tracking versus wrist‑based sensors.
Strength session: short, full‑body push‑focused workout (shoulder warm‑up, core superset, barbell bench press) with weights auto‑calculated from your max lifts.
Recovery: ice‑bath & sauna for circulation and mental reset.
Nutrition: high‑protein Texas BBQ (mac & cheese, turkey, green beans) to refuel after the day’s work.
App tip: the BPN Training app lets you tap a day, push the workout to your Garmin, and log it automatically – perfect for staying consistent.

Workout Example

Day 1 – Hybrid Athlete (Austin, TX)

Aerobic Run – 45 min, 4.83 mi at ~9:29 / mi pace, keep average HR ~142 bpm (stay <150 bpm). Use chest strap and the MAF formula to set your target HR.
Strength Session –
- Shoulder warm‑up (2 × 10 reps)
- Core superset (plank 30 s + bird‑dog 10 reps each side, 3 rounds)
- Barbell bench press – 3 sets of 8 reps (weights auto‑calculated from your 1RM).
Recovery – 5‑10 min ice‑bath followed by 5 min sauna.
Nutrition – Eat a protein‑rich meal (≈30‑40 g protein) such as BBQ turkey, mac & cheese, and veggies.

Feel free to adjust distances, paces, or rep schemes in the Pacing app to match your own fitness level.

Closing Note

Give the Hybrid Athlete routine a go today – run below your aerobic HR, hit a quick strength circuit, recover, and fuel up with protein. You can easily customize the paces and volumes in the Pacing app to suit your goals. Watch the full Shervin Shares video for more context and motivation, and keep showing up for your training!