Prepared Hybrid
Gain & Pain
Broad base. Specific peak.
26 October 2026 — 30 January 2027
13 Weeks Training + 1 Week Deload & Testing
Trial: HT.003 — Bench + Bike
Why Gain & Pain?
A light-hearted name. A serious plan.
The Gain
Bench press strength.
A focus on developing strength, particularly through our bench press progression.
The Pain
20 minutes on the C2 Bike.
A 20-minute max effort on the C2 Bike. If you're pushing for your best possible result, there's a good chance those final minutes will be pretty uncomfortable!
The name doesn't mean every session is designed to be painful or exhausting.
Most of the block is about consistent, structured training that develops a broad range of strength and endurance qualities.
The gain is built over months. The pain? That's mostly saved for the final 20 minutes.
Block calendar
13 weeks training. One final trial.
The Prepared Hybrid season is organised around four main Trials each year, giving athletes regular opportunities to build their fitness, prepare for specific challenges and put their progress to the test.
26 Oct 2026
Training block begins
23 Jan 2027
Main development phase ends
25–31 Jan 2027
Deload & testing week
30 Jan 2027
HT.003 Bench + Bike Trial
1 Feb 2027
Next block begins — building to Power Half-Mara
The Trial
HT.003 — Bench + Bike
0:00–2:00
Bench Press
Two minutes to complete up to 10 total repetitions.
You may rerack the bar and change the load during the testing window. Total reps cannot exceed 10.
Score: each successful rep multiplied by the weight lifted, added together.
Example
6 reps × 100 kg = 600 kg
4 reps × 110 kg = 440 kg
Total score = 1,040 kg
Tests upper-body strength and the ability to accumulate the greatest total load within the rules.
5:00–25:00
C2 Bike
A 20-minute max effort on the C2 Bike.
Score: average watts across the 20 minutes.
The two results together form the Bench + Bike Hybrid Trial.
Training progression
Broad base. Specific peak.
Early & middle stages
Developing a broad foundation of strength and endurance. Bench press, back squat and C2 Bike progressions feature alongside regular running, deadlifts, other pressing movements, conditioning and accessory work.
Later stages
Selected sessions become increasingly specific to the Bench + Bike Trial — more focused bench press work and C2 Bike efforts that prepare you for the demands of the 20-minute max.
Final week
Reduce training fatigue and get ready for the Hybrid Trial on Saturday 30 January.
Every week, all year
The Trial gives direction. Not a replacement.
The specific Trial gives direction to selected sessions, but doesn't replace the wider Hybrid program.
- 3 strength days per week
- 3 conditioning days per week
- Optional GPP
- Regular running sessions
- Squats, deadlifts and pressing
- Machine conditioning and aerobic development
- General strength and accessory work
What comes next?
Power Half-Mara.
From Monday 1 February 2027, Prepared Hybrid begins its next training block, building towards the Power Half-Mara Trial on 1 May 2027.
The same year-round approach: Broad Base. Specific Peak.