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Imran Sammee

@imran_sammee

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Showing you how to train Hybrid properly.
@asoratraining For Hybrid Programs
@gymshark Code | IMRAN10
@esncom.uk Code | IMRAN

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LAUNCH IS HERE!! EXCITED!!

I’ve been talking about this for a while now and I finally get to release my Hybrid programs with Asora.

I’ve documented the progress on this and some of you know it’s been a journey along side my corporate full time job. Thank you so much to everyone who’s been involved and to those who have already started from being on the waitlist earlier.

So, there’s 3 main programs to choose from:

- HYBRID
- HYROX
- LIFT

Nine week blocks.
Core and Intermediate levels available.
Every session in the app.

Comment READY and I’ll send you the direct link, or tap the link in my bio.

Peace and love. Let’s get it in 👊🏽👊🏽 taken in London, United Kingdom by @imran_sammee

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19 days ago

10+ years of training.

I’ve wanted to post this for a while. It was a nice trip down memory lane and a massive eye opener to how much progress has been made. It’s easy to get caught up in what’s next without looking at how far we’ve come.

No shortcuts. No enhancements. Just time, patience, and consistency. Was getting a few DMs about enhancements and for me, it’s been about health and longevity so being a life-time natural made sense to me.

When I started at 18, I was that naturally skinny kid who had no clue what he was doing. My uncle literally used to call me “Skinny.”

The gym started as a curiosity…but it quickly became an obsession.

I fell in love with learning the process — tracking food, learning about training, watching the early fitness YouTubers, and chasing progress in every sense.

Strength phases. Dieting phases. Times I was proud. Times I wasn’t.

Even COVID hit hard - my training dropped, my eating didn’t, and I reached my heaviest ever weight.

In 2022 I stumbled across something called Hyrox. I went to support a mate, ended up signing up myself on a complete “why not” moment… and that decision changed everything again.

Since then, I’ve rebuilt my body, my mindset, and my goals.

Now I’m chasing performance; a 20-minute 5k, a sub-60 Hyrox, and the balance of strength and endurance.

This is what 10+ years of natural progress looks like.

If you take anything from this post - let it be that consistency will always beat intensity.

There’s much more to come.

Imran taken in London, United Kingdom by @imran_sammee

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a year ago

When I signed up for my first Hyrox, I had no idea it would completely change the trajectory of my training.

If you told me back then I’d be running 3:40s/km a few years later, I would’ve laughed.

Sub 60 wasn’t even on my radar. I just had this internal drive to become better.

At first it was… maybe sub 1:15.

Then I got a taste for more.

And eventually, sub 60 became real. Suddenly racing with the upper percentile.

Not just as a time, but as proof.

Proof that you can build muscle, stay strong, and still perform at a high level.

Proof that hybrid training actually works.

Here’s what actually moved the needle for me:

• 4 runs a week (easy, speed, threshold, long)
• Threshold work to hold pace when it matters
• 1 HYROX-specific session to practise pacing + engine work.
• A structured split to train with intent across the week

The right structure, repeated consistently, will always beat doing more at random.

If you’re chasing a faster HYROX time, this is what I’d focus on.

Save it. ✅ taken in London, United Kingdom by @imran_sammee

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6 months ago

5 unhinged hybrid training myths that need to be put to bed.

Let’s separate the misconceptions from what actually works.

Swipe through, and let me know which one you disagree with most. 🤝🏽

Here’s the thing: hybrid training has never been about meeting somebody else’s arbitrary performance standards.

Whether you’re running your first 5K and lifting three times a week or competing at an advanced level, the principle is the same: developing strength and endurance together.

Set your own benchmarks. Progress from your own starting point. Train the disciplines you enjoy.

You don’t need to earn the title.

Running on tired legs is part of Hyrox. But that doesn’t mean every running session should leave you completely destroyed.

Compromised running is valuable because it teaches you to regain your rhythm, control your breathing and maintain pace after demanding stations.

However, your underlying running fitness still needs to be developed through dedicated training.

Easy aerobic runs, threshold work and intervals all serve purposes that endless Hyrox simulations can’t fully replace.

Build the engine first. Then practise using it under fatigue.

Should you run before lifting or lift before running?

The answer depends on what you’re trying to improve.

If building muscle and strength is your main priority, completing a demanding run beforehand could compromise the quality of your lifting session.

If running performance is your priority, heavy lower-body training immediately before a threshold or interval session probably isn’t your best approach either.

And if you’re trying to improve both? Separate demanding sessions by several hours where practical, manage your total training load and decide which sessions deserve your freshest legs.

There’s no universal rule that cardio must come first.

Your training order should serve your goals.

One of the easiest traps to fall into when you start taking running seriously is trying to beat your previous pace on every run.

But a faster training run doesn’t automatically mean you’ve become fitter. You might simply be working harder.

A better way to assess aerobic progress is to look at your pace relative to effort taken in London, United Kingdom by @imran_sammee

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16 hours ago

100KM WEEK ✅

This week, I decided to swap my usual incline walks for easy Zone 2 runs and see what it felt like to clock up 100+ kilometres on feet.

Given my consistent strength training and the aerobic base I’ve built through incline walking, I was sure the legs could handle the extra volume. And they did. We even ended the week with an intense Hyrox session at 3:45/km splits unaccounted for in the mileage.

For me, experimenting with different approaches, learning what works and banking that knowledge is all part of the process. Not just for my own growth, but so I can share those experiences with you too.

One question I get asked a lot is: How much do you actually need to run to get good at Hyrox?

The answer isn’t 100km a week. But it isn’t necessarily 10km either. There’s no magic number, and more isn’t always better.

That said, I’ve genuinely loved the extra mileage this week. It’s not something I’ll be making a regular habit of, but it’s definitely reignited my itch to tackle an ultra next year.

Fun fact, I actually signed up for an ultra earlier this summer, but the timing wasn’t quite right, so I decided to defer my entry. More on that soon. 👊🏽

For now, it’s back to business as usual, with a few more kilometres in the bank and a little more knowledge gained.

Hope you’ve had the best weekend ✌️ taken in London, United Kingdom by @imran_sammee

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2 days ago

Want to get faster at Hyrox? Start by becoming a better runner.

These are the four types of running sessions I’d prioritise to build your aerobic engine, develop speed and perform better under fatigue.

Save this for your next Hyrox training block ⚡️⚡️

From a 1:34:06 first Hyrox to a 59:26 Pro Doubles finish.

My average running pace progressed from 6:09/km in my first race to 3:55/km in Pro Doubles.

Different race formats, of course, but the progression in my running has been one of the biggest improvements I’ve made.

It didn’t happen overnight. I became more intentional with my running, building the aerobic base, speed and ability to maintain pace under fatigue.

Sub58 next…

Here’s how I approached it.

Running fast on fresh legs is one thing. Running fast after lunges, rowing and wall balls is another.

The aim isn’t to destroy yourself with endless simulations. For me, It’s to practise holding pace, controlling breathing and finding the running rhythm after the sled push jelly legs 😂

Threshold training is one of my favourite ways to improve running performance for Hyrox.

A session like 4 × 8 minutes with 2 minutes of easy recovery helps develop your ability to sustain faster paces for longer. Think comfortably hard, not an all-out effort.

The athletes with a faster threshold pace are the ones with the best times. 💪🏽

Not every run needs to be fast to make you faster. Easy long runs are where you build a solid aerobic engine.

Running for 60 - 90 minutes at a conversational effort helps develop aerobic endurance, running efficiency and your ability to sustain effort over time.

Easy means easy.

Want your Hyrox race pace to feel easier? Work on raising your aerobic ceiling.

VO₂ max intervals help develop aerobic power and your ability to perform at higher running intensities.

I look at it as building the speed and aerobic capacity above race pace, so race pace becomes more manageable.

Four runs. Four different purposes.

You don’t necessarily need all four every week. The key is giving each session a purpose and managing your overall training load.

Save this for your next Hyrox training block, share it with your training partner and follow fo taken in London, United Kingdom by @imran_sammee

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3 days ago

Most people don’t quit because they fail. They quit because they decided progress had to look a certain way and theirs didn’t.

A 45-minute session after a 9-hour day doesn’t feel heroic. A first Hyrox that takes you ninety minutes doesn’t feel like a win. A run where you’re slower than the person flying past you doesn’t feel like progress.

But all of it counts. Every one of them.

It’s easy to think the only sessions that mattered were the perfect ones; the ones that fit the plan, hit the splits, looked the part. What actually changed things wasn’t the perfect sessions. It was the ordinary ones I kept turning up for when nothing about them felt impressive.

You’re not behind. You’re not doing it wrong because it’s slower or smaller or quieter than someone else’s version. You’re just on your own timeline and the only people who get the result are the ones who stay on it long enough to see it.

Keep showing up. The person you become is built from every session you almost skipped.

Relentless In Pursuit. taken in London, United Kingdom by @imran_sammee

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4 days ago

The biggest benefit of morning cardio isn’t burning calories.

It’s how it makes the rest of my day feel.

Most mornings I’m up at 5am, getting a run or incline walk done before heading into the office.

Of course, I want to be fitter and faster. But after years of doing this, I’ve realised the mental benefits are just as valuable and so could you.

There’s something about accomplishing something difficult before your working day has even started.

For me, it makes any everyday stresses feel that little bit more manageable.

And you don’t need to wake up and run 50K to experience the benefits.

3 ways to build a morning cardio routine around your life 👇🏽

1. Start small.

20–30 minutes of walking, easy running or incline treadmill work. Consistency beats intensity when building a habit.

2. Get outside when possible.

Morning daylight helps regulate your circadian rhythm, supporting alertness during the day and your sleep/wake cycle.

3. Remove the friction.

Prepare your clothes, plan your session and know exactly what you’re doing the night before. Make showing up the easiest decision of your morning.

Try it for a week and pay attention to your mood, focus and energy throughout the day.

Save this for when you’re ready to build a morning routine that actually sticks. And send it to someone who’s always saying they don’t have time to exercise.

Follow for more around Hybrid training with a full time job. taken in London, United Kingdom by @imran_sammee

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5 days ago

Stepping out ⚡️

@gymshark // Code IMRAN10 taken in London, United Kingdom by @imran_sammee

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6 days ago

SAVE THIS!! ✅

Full workout below 👇🏽

Buy in:
1km Row
1km Ski

Into:

60 minutes, as many rounds as possible.
Consistency and control is key here.

500m Run
500m Ski
500m Row
40 Wall Balls

Buy out:
100 Wall Balls

Let’s Go!!! 🔥 taken in London, United Kingdom by @imran_sammee

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7 days ago

A disgustingly productive daily routine.

Not because everyone needs to wake up at 5am, but because this is how I make training, a full-time job and everything else fit into the same day.

Here’s what a typical weekday looks like >>

I learnt this the hard way and I’m not perfect.

But the least exciting productivity hack: go to bed earlier.

Do something hard in the morning so the rest of the day feels easy.

First thing: weigh in, log it, coffee.

I care far more about the trend across multiple weeks than whatever number appears on one particular morning, but it’s a habit that sticks.

20 minutes before the day properly starts.

No complicated journalling system. I just write whatever is on my mind, what I’m thinking about and what I need to get done. I’ve recognised that handwriting this is far more effective for retention and idea generation.

This is where most of my cardio lives.

Depending on the day: threshold work, an easy run or Zone 2. Getting it done before work means my evenings can stay focused on lifting.

Then I go and do the corporate job in construction.

Training twice a day is considerably easier when you stop expecting your entire life to revolve around training.

Build a system around the things that matter.

Meal one is usually high protein, relatively low in fat and something I actually look forward to eating. The goal of this is to start replenishing from the cardio earlier.

Easy digesting is key.

Lunch starts fuelling the second half of the day.

Protein stays high, calories depend on my current goal, and I’ll bring carbs up when training output demands it.

People always chat about food is fuel, but it can still taste good.

Session two: lift.

Running more has never meant I’m willing to let resistance training become an afterthought.

I still want to build muscle, get stronger and progress my lifts. For me, aesthetics are still king.

Chef up something enjoyable and high volume for the evening.

For me, the cooking process is actually part of winding down.

The part that makes tomorrow possible.

Wind down. Same bedtime. Cold room. Sleep mask. Magnesium.

You can’t keep demanding more from your days while continually taki taken in London, United Kingdom by @imran_sammee

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8 days ago

Long runs and long johns.

How did your training go this week? Tell me one session that moved the needle 👊🏽

A 50km week in the books for me. Not including the 8-10km that sits in my Hyrox training on a Sunday. Plus, 4 solid bodybuilding sessions.

We’ve upped the calories too as we further reverse from my dieting phase earlier this year. The result? Savage pumps and even more savage sessions.

We’re cooking now 🔥 taken in London, United Kingdom by @imran_sammee

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9 days ago