Is the template really free?
Yes. You can download it by leaving your email. No card and no commitment. We use the email only to send the template and, occasionally, hybrid training tips.
Free lead magnet
Hybrid week template (3 days)
A ready-to-use template to plan strength + cardio in the same week, without overlap. Ideal if you use Strava, Concept2, or prepare for HYROX and do not want to improvise the week.
3 non-consecutive days with strength + cardio
Space for RPE, sleep, and notes
Weekly checklist and signals to lower volume
Compatible with light HYROX and zone 2
Free resource
Hybrid week template (3 days)
A ready-to-use template to plan strength + cardio in the same week, without overlap. Leave your email and we'll send it instantly.
No spam. Just the resource and, occasionally, hybrid training tips.
Are you a coach?
Tracking checklist + coach mode
If you coach athletes who mix gym and cardio, download the weekly review checklist or go straight to the product.
Frequently asked questions
Who is it for?
For people who combine gym with running, rowing, bike, or ergs (Concept2) and want a simple 3-day week without fighting two apps.
Do I need KiTraining to use it?
No. The template works alone on paper or notes. KiTraining helps if you want to log strength + cardio and connect Strava or Concept2 in the same place.
Want to log the week in the app?
Start free in KiTraining and connect Strava or Concept2 whenever you want.