Don’t buy HYBRID until you watch this- Natacha Oceane program review

Hi everyone! In today's video I give an in-depth, completely honest and unsponsored review of Natacha Oceane's HYBRID running and gym training program. Completing this 12 week program was an important step in my journey to become a runner, and unfortunately things didn't turn out the way I'd hoped. I talk about my stats and results from the program, (spoiler alert) why I think my running didn't improve, what I liked and disliked about the program, my wishlist items I wish the program and AFLETE app had, who I think the program is best for, and whether or not I'll continue. If you have any questions, please leave a comment and I'd be happy to answer honestly!
Hybrid program: natachaoceane.com/#hybrid-guide
Resources
Andrew Huberman and Andy Galpin on Endurance: • Dr. Andy Galpin: How t...
Andrew Huberman - How to build endurance: • How to Build Endurance...
link.springer.com/article/10....
www.apple.com/healthcare/docs...
www.ncbi.nlm.nih.gov/pmc/arti...
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Chapters
0:00 Intro
1:09 My results
2:40 Why didn’t my running improve?
3:04 Non-response
4:13 Not enough running programmed
5:34 Shin injury
5:50 Calorie recommendations
6:47 No speed work
7:22 Impatience
8:07 Likes
10:55 Dislikes/What I struggled with
14:09 Wishlist
16:38 How I got injured during the program
19:12 Who the program is best for
21:07 Will I continue or repeat?

[@marbitsy]

I’m at week 8 and my vo2 max went from 29 to 31 with a steady increase in vo2 max while doing the 5k version. I’m a full beginner though! And slow runs still increase my heart rate to 160+ bpm. Just to add another data point!

[@cadencestringer]

Maybe I was right in thinking that the 5k version would be more effective even for beginners! Congrats on the progress 🎉

[@VictoriaKosinska]

Thanks for the review. Nice to hear different perspectives. I believe that you can still maintain cardiovascular fitness in the winter doing indoor things like stairmaster, bike, the elliptical, indoor swimming, etc. As someone who has been a runner for at least a decade, I find it hard to believe anyone would see any kind of improvement in running with just 2 sessions per week.

[@cadencestringer]

Thank you, that’s good to hear from someone with experience, makes me feel a bit better!

[@GK-pc4qb]

Hmm well for a long time I have done 2 runs a week in a training group, but I must say that these were always interval training or pyramid training or anything of the sort. But I think this also will depend on the person and age, I was 16-18 back then. Going from the occasional run every now and then (1 run in a week or in two weeks) to running consistently and intensive twice a week.

[@carolinerock835]

Hi! Thanks for your review, super helpful! Sorry if you already answered this, but would you say that you could complete the strength workouts with a home gym with equipments like smart weights and a bench? I really want to try this program, but I don't want to get a gym membership on top of the guide and I already have the equipment at home. Are they are more machine-based workouts that would be hard to replicate at home? Thank you for answering! :)

[@cadencestringer]

There were a lot of exercises using cable machines or with a barbell/rack. Boxes were used often too. I don’t think it would be impossible to do at home, but if I had to guess, I think you’d have to modify about 20-40% of the exercises

[@tsvetomirpenev9164]

For the running part, if you measure your VO2 max per session (lets say you are running 5k and you are just checking the 5k run stats- that's not optimal, (like to base your monthly spending average after only a day of spending) it won't rly improve. Many watches have an option to test Vo2 max and lactic threshold so there the stats are waaay different taking the test. Don't be hard on yourself, you have to start running slow so that your bones, ligaments and heart get adapted. So far you have a good foundation and you can push more ;)

[@lukabeckett2536]

I tried Hybrid too, and it didn’t really work for me. I used to be very good at running, my VO2max was 44 at it’s highest, it’s currently 33. It sort of slipped off after the pandemic and I was hoping this would help me get back into it. To get into running apparently the Runna app is best, but I’m going back to my old routine where I run 4 times a week, with one long run on weekends and one 20-30min tempo/threshold run midweek (I hate tempo training and struggle to control my speed naturally, so use a treadmill to force a speed and stick my iPad on) the runs that fall in between are just mid-distance runs that aren’t too thought out, the point of them is to just keep running - I try to aim for a 5km usually, but go by how I feel. The long run is for endurance, and the tempo run is to push your cardio levels. I also did 4 lifting sessions a week, but never within 8hrs of a run and didn’t consider running into these workouts.

[@HawkinSaeger]

I believe in you. You can become a runner!

[@ginalunde1862]

Great review before wanting to purchase the program! For the running part: As a woman you/we need to know that the female cycles will affect our running a lot.. so if you where in your follicular phase when you started you will automatically have a lot more energy and feel better and do better on your runs compared to if you ended the program in the luteal phase where you’re down on energy and performance. You will also see a different in your HR depending on where in your cycle you are. just to keep in the back of your head☺️ Also when it comes to the vo2 Max measuring on just the watch, if won’t be accurate enough as it measures everything from the wrist, and when you’re running the watch moves more that you know. Therefore the most accurate measurement you’ll get from a smartwatch/sports watch is using it combined with a HR strap. This is how you’ll get the best possible measurement on hr and other measurements when running! When I go for a slow runs without my HR strap my hr are waaaaay off compared to when I do wear my HR strap! A great way to measure your improvement without VO2 Max is also HR/pace. Follow along on how your pace increases as you are still able to keep a low HR. This is something I use a lot. In time, your HR will remain low (in zone 1 or 2) but the pace, distance and time will become better. It may take a bit longer than 12 weeks to see a huge difference, but you should see some difference if you keep yourself accountable during those 12 weeks. Also doing slow runs should be your main focus, but if you’re doing two slow runs a week, adding in one tempo or interval session to get speed into your legs will also help (talking to those who already can run a 5k). Preferably on a track or a treadmill, and not pavement as it can easier flare up your chin injury again. (injury prevention training is also something you’ll thank yourself for later🤭)

[@cadencestringer]

This is SO helpful, thank you!!

[@SuperTreybo]

Hey Cadence good video! I notice with my running when I do squats and deadlifts it seems help my running a lot, but when I do heavy bench pressing like 5 sets 5 it seems make my tempo runs and faster runs feel harder and slower. It sucks because I enjoy doing both, but I did hear bench press can slow distance runners down . I had to take 3 weeks off cause of pec injury and I noticed my 8 mile tempo felt easier and lower heart rate than usual. What is your opinion on upper body bench press for runners?

[@cadencestringer]

Personally I didn't have any issues bench pressing and running, and based on my research, bench press is included in many hybrid programs. If I were going to guess, I'd think insufficient recovery would be the most likely cause for slowed distance running (but it's possible that I'm missing some knowledge here.) If I were in that situation, I'd try using less weight and also make sure I was recovered enough in general for my distance runs. I think this kind of thing varies from person to person. If it's negatively impacting your running, it may be worth doing bench press less often, going lighter, or removing it altogether. I would be interested to know how it goes if you end up experimenting with this!

[@SuperTreybo]

thank you Cadence! yea it could be amount times i try run also, everybody says more is better so been trying run 5-6 times week but it feels like my pace is not as fast and i feel more burned out and get shin splits, felt like running 3-4 times week better running pace. You think i need run 3-4 times week and other days cross train with olyptical? my pace in training was better running 3 times week

[@cadencestringer]

In my experience, "more is better" only works if you're able to recover fully. I've had to slowly add exercise volume over time (for running and other training types), otherwise I get sick or get burnt out/exhausted. If I were in your situation, I would probably try out running less and try to slowly build up volume over time

[@Emma-ug3wq]

This is a really interesting video, and I like the research you did (i.e. I never knew the 40% stat). My theory is that you: a) shouldn't have been on the beginner's programme, I understand it is for people who can't run 5km! I'd add that the goal of new runners is not to necessarily to get faster, it's to get running! If you could run 5k from the start, there's no need to regress to run/walking. I think her video on the book mentions that your programme should be the furthest distance you've run. For you, that'd be the 5 or even 10k programme, I think. b) needed to do speed work. As you noted from the Huberman podcast, speed comes from speed work. Beginners aren't meant to do speed work, as they don't have the proper ligament/muscle strength to be pounding the ground as hard as possible. I would be interested in knowing - did you find it enjoyable enough to consider doing it again on a harder running programme, or do you see nothing you'd enjoy in this?

[@cadencestringer]

I agree in hindsight that I shouldn't have been on the beginner's program, but I completed a test from the guide that placed me at the beginner level. I figured I should follow that to get the best results. Totally agree and understand that total beginners will have different goals! I think I probably used the term "speed work" too broadly (perhaps incorrectly) in this video, and agree that sprints or something for beginners could be a bad idea. I was more thinking about something like tempo runs, which would have been helpful for V02 max improvements, since the moderate intensity continuous training wasn't sufficient for me.

[@cadencestringer]

In terms of whether I'd do this program again on a "harder" level-- I think I would, maybe this summer! I'd more so take ideas or inspiration from it rather than following it exactly. At the time of filming this I was clearly pretty frustrated, but I've cooled off a bit since then, haha. I enjoyed seeing my running distance progress across the program, and some of the gym workouts were pretty fun. I like her functional training style. Tricky part would be that I'm in a calorie deficit for fat loss right now, and the program is clear that you should be at maintenance or in a surplus. I'll probably do light/casual running until I'm back at maintenance intake.

[@Cynthia-hk2oc]

My completely uneducated theory for the issue you had is maybe you’re not really a “beginner”? As you said (if I followed correctly), you sort of took a step back in terms of physical intensity because you’re more weight lifting focused. So you weren’t getting pooped out after several days of exercise and didn’t need to up your calories or sleep to compensate for the greater tiredness (I know when I’m really getting into a new level of fitness I notice in a few days that I’m pretty tired and dial down my first week of workouts or dial up sleep/food accordingly, but at least that tells me I’m on the right track as long as I adjust accordingly). While lifting obviously doesn’t translate to cardio or running ability, maybe you need a more intermediate program and stick to the low low end of recommended aerobic exercises. And of course listen to your body which you’re way better at than a beginner. I think that was your recommendation towards the end of the video anyways, so I’m agreeing with you.

[@cadencestringer]

I think that actually makes a lot of sense!

[@lejlaklicic5903]

would the program be good for someone who already running but doesn't go to the gym and doesn't know how to include weight training?

[@cadencestringer]

Yes I think so!! One thing to keep in mind though is that some of the lifting exercises get kind of complicated/advanced. As long as you’re willing to find alternative exercises, I think you’d be good!

[@RachelWrites]

My VO2max says it’s way higher on my Garmin than my Apple Watch

[@cadencestringer]

oh interesting!

[@bootifulrissa]

12 weeks is a very short period of time when you are building an aerobic base. It takes years.

[@cadencestringer]

I’ve gotten this feedback a lot and it makes sense. I think my initial expectations were a little unrealistic, but I do wish I had seen at least some progress with my time and V02 max

[@PILLULIONE]

I am doing the half marathon training on this program and my improvement is relevant…

[@cadencestringer]

What do you mean by “relevant”?

[@GK-pc4qb]

I have also done the half marathon training program from hybrid (run focus with gym workouts) it really did help me improve my running stamina whilst and long distance speed (I did already have a strong base, I've been running the past 6 years 2-3 times a week). I plan to use this program eventually for the marathon. Although for me as someone who had half a year of gym experience I found the workouts really though and I get sore easily, so I didn't fully follow the workouts. I usually did 6 excersizes instead of the 7/8 but I did the run add on when I could. This also gave me muscle mass improvement but It probably could have been more (I don't mind though).

[@PILLULIONE]

@@cadencestringer I improved my pace, the distance / time I can run without feeling tired, I was running 10km im 1h20 and xhausted at the end and now I can do 17 confortable on 1h 40 . In my opinion you were not a beginner so you were working under your possibilities. My 10 years old is doing the beginners one … This program gives you a lot of flexibility on distance and sessions you want to do at the gym. Is the 2nd program I try from Natacha and I am super happy, I am not an athlete just a mum but hat enjoys exercise and nod after I finished move I can do a pistol squat 🤯 I can rum for 3 hours when I was struggling to finish 10 km… my experience a 10!

[@user-dx7zr8nd1m]

Love Natacha but oh my days the ‘variety’ of the gym workouts and sometimes just completely nonsense and ridiculous moves is crazy…she sells it as a ‘positive’ but for me it’s the opposite and depending on your goal a sub optimal way of training. It doesn’t make the workouts fun or interesting, I often feel like a fool doing strange moves and just get fed up of learning something new every single workout it’s exhausting 🙈 Gave up on using her workouts because of this but appreciate it’s personal preference just glad to hear it’s not just me!

[@cadencestringer]

Yeah I think it’s a fine line, some people probably love the variety. But I feel similarly, I found myself frustrated learning new moves every day and I felt it was sub optimal too.

[@hojabotanica]

Hi, nice start but I think that you are being too critical on the matter in such a short time, it takes months (actually more like years) to build a good aerobic base, which I think is the most important to start with. If you want to improve your running, you'll manage just keep running 😉. I agree about the app and the combination of pdf + app is suboptimal. All the research you did besides the program, to be honest many programs don't include either, so if you want that you normally would need a personal coach (since many of those things vary a lot per person)..... Anyway I'm doing the program, I think it's ok although I would like more info about form for many of the gym exercises (besides the added text)..... Personally I started running with one of the Garmin plans which includes running programs for beginners and this year I did my first marathon.... The best recipe to get better at something is just to keep doing it ... We need to learn that the good stuff takes always time to develop 😊, that's why I never trust the x weeks programs..... I got this program because I thought the exercises were interesting and varied and can possibly help to reduce injury over time in running.

[@cadencestringer]

Thanks so much for sharing your thoughts!! Totally agree, I think this will take time. Congrats on your marathon!🎉

[@PaoPao-]

Building endurance takes years

[@cadencestringer]

I’m learning that the hard way :’)

[@olympianagel9379]

‘shinjury’ lmao

[@cadencestringer]

Had to do it to em