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# TRAINING PLANS & WORKOUTS

## SELECT A TRAINING PLAN OR WORKOUT

### Activity Type

- Run
- Trail Run
- Bike
- Swim
- Strength
- Indoor Climb
- Hybrid Fitness
- Bouldering

### Training Target

- Base
- Strength
- Running
- Station
- Tempo
- Threshold
- FTP
- VO2max
- Sprint
- Full body
- Core
- Upper body
- Lower body

### Skill level

- Intermediate
- Beginner
- Advanced
  
## Lu Peng Hybrid Fitness - Foundational Strength Training

**Training Concept**: Hybrid fitness events demand a high capacity for sustained upper-body power output. Therefore, this session utilizes a medium-weight, low-repetition, high-set, and short-rest format to alternately stimulate the upper body and core.  
**Execution Rules**: All content for a single movement must be completed within 2 minutes. The remaining time serves as rest. The weight can be adjusted based on individual performance levels.  
[VIEW DETAILS](https://training.coros.com/workout-program?programId=478100463168962560&region=1)

### Lu Peng Hybrid Fitness - Metabolic Strength Training

**Training Concept**: Hybrid fitness places extreme demands on the lower body, requiring both maximal strength and the ability for muscles to maintain high power output at elevated heart rates. Therefore, this lower-body metabolic training features a specific combination: pairing lower-body supersets with low-intensity cardio. This structure forces strength training to occur within Heart Rate Zones 2 to 3, ultimately enhancing the lower-body muscles' output capacity under elevated heart rates.  
**Execution Rules**: The final movement of each circuit requires the heart rate to be controlled around 140 bpm. The weight can be adjusted based on individual performance levels.  
[VIEW DETAILS](https://training.coros.com/workout-program?programId=478100488133460068&region=1)

### Lu Peng Hybrid Fitness - Specific Strength Training

**Training Concept**: Specific strength in hybrid fitness events covers full-body strength, but remains predominantly lower-body dominant. Each movement utilizes a different rest protocol based on its specific load and time under tension.  
**Execution Rules**: The weight can be adjusted based on individual performance levels.  
[VIEW DETAILS](https://training.coros.com/workout-program?programId=478100495112781923&region=1)

### Lu Peng Hybrid Fitness - Mixed Cardio Training

**Training Concept**: The intensity of mixed cardio training is sustained within Heart Rate Zones 3 to 4, while simultaneously developing metabolic movements: running, rowing, skiing, and burpee broad jumps. It can also be utilized to maintain training intensity while reducing lower-body impact.  
**Execution Rules**: During training, the pacing must be faster than your race pace.  
[VIEW DETAILS](https://training.coros.com/workout-program?programId=478100503434281060&region=1)

### Lu Peng Hybrid Fitness - Aerobic Interval Running

**Training Concept**: The ultimate challenge of hybrid fitness events lies in the ability to sustain pacing. Maintaining a steady pace under combined conditions of mixed fatigue and metabolic fatigue is critical.  
**Execution Rules**: Aerobic interval running features total distances exceeding the actual race distance and speeds faster than your race pace, creating the essential foundation for adapting to mixed fatigue.  
[VIEW DETAILS](https://training.coros.com/workout-program?programId=478100541552115811&region=1)