The Hybrid Lab with Dr. Alyssa Olenick

Dr. Alyssa Olenick
  • 4.9 (404)
  • Health & Fitness
  • Updated Biweekly

Welcome to The Hybrid Lab with Dr. Alyssa Olenick, Ph.D. in Exercise Physiology, 17x Ultrarunner, and hybrid athlete. This podcast is for hybrid fitness lovers, hyrox crushers, road and trail runners who want to push their limits with science-backed training. Alyssa merges her expertise in exercise, metabolism, female physiology, and endurance sports to provide you with the tools to optimize strength, stamina, and recovery. If you’re ready to balance running and strength training to crush your goals, tune in for actionable strategies and expert advice to train smarter and live stronger.

  1. 9h ago

    EP 112: What It’s Like to Be an Athlete With Hypermobility

    In this video, I’m sharing my experience living and training with hypermobility spectrum disorder — something I’ve dealt with my entire life, but don’t talk about often. Many people are surprised to learn that I struggle with hypermobility, especially because of how active I am and the things I train for. The truth is, it’s something I manage every single day behind the scenes. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/JCbtCfvUfik Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Hypermobility affects connective tissue throughout the body, and for me that has meant chronic aches and pains, recurring soft tissue injuries, nerve pain, and a long history of setbacks related to running and lifting. It’s also meant learning how to train differently — not harder, not recklessly, but more intentionally. In this video, I talk about: 1. what hypermobility spectrum disorder is 2. how it’s shown up for me throughout my life 3. the injuries and challenges I’ve faced 4. why strength training became non-negotiable for me 5. how I manage volume, intensity, and recovery 6. what’s helped me stay active without breaking down This is not medical advice, and my experience may not be yours. Hypermobility exists on a spectrum, and everyone’s situation is different. My goal here isn’t to compare or minimize anyone else’s experience — it’s simply to share mine for those who are curious, struggling, or navigating something similar. I was told many times that my body wasn’t built for sports, running, or lifting. I didn’t accept that answer — but I also had to learn how to respect my body, work within my limits, and be patient in ways I didn’t always want to be. If you’re dealing with chronic pain, hypermobility, or any condition that makes training feel complicated, I hope this reminds you that progress doesn’t have to look one specific way — and that adapting doesn’t mean giving up. If you have non-medical questions or just want to share your experience, feel free to leave a comment below. And as always, if you think you may be dealing with something similar, please talk to a qualified healthcare professional. 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

    16 min

  2. Jun 18

    EP 111: Is Walking Real Exercise? The Honest Answer

    You’ve probably seen the debate online: Some people say walking doesn’t count as real exercise… while others say walking is one of the best forms of cardio you can do. So which one is it? → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/b2BzFHdkdXM Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ The real answer is a little more nuanced. In this video, I break down when walking counts as cardio, when it doesn’t, and why both sides of the internet are partially right. We’ll talk about how walking fits on the spectrum between general daily activity and formal cardiovascular exercise — and how your fitness level changes the answer. You’ll learn: -when walking counts as cardiovascular exercise -why heart rate and effort matter more than the activity itself -how walking works differently for beginners vs fitter individuals -how to make walking more effective if it feels too easy -when you may need to add other forms of cardio If you’re new to fitness, walking may be more than enough to get started — and that’s a great thing. If you’re already fit, walking is still incredibly valuable for overall health, even if it doesn’t challenge your cardio system the same way. The goal isn’t to shame walking or force everyone into running. It’s to help you understand how your body adapts and how to choose the right level of intensity for where you’re at right now. If you want help figuring out how much cardio to add to your week, what counts, or how to get started in a way that feels realistic, check out the resources linked below. And if you still have questions about cardio, walking, or exercise intensity, drop them in the comments — I’m happy to help. 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs

    6 min

  3. Jun 11

    EP 110: Exposing The BIGGEST Electrolyte Myth Athletes Believe

    Liquid IV — Use code DOCLYSS for savings → https://glnk.io/koyv/DOCLYSSFITNESS Are electrolyte supplements actually necessary… or are most people just wasting money on salt packets? → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/UwIoJLqsSrQ Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ In this video, I break down: - What electrolytes actually do - How much sodium you really need - When athletes SHOULD supplement - Signs you may need more electrolytes - Why most people already get enough sodium - How heat, sweat, marathon training, and activity levels change your needs - The truth about Liquid IV, LMNT, and electrolyte hype If you’ve ever wondered whether you should be taking electrolytes daily, this video will help you understand what your body actually needs based on your lifestyle and training. Whether you’re a runner, hybrid athlete, gym-goer, or just trying to stay hydrated, this is your evidence-based guide to sodium, hydration, and electrolyte supplementation. 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

    6 min

  4. Jun 4

    EP 109: If You're A Slow Runner, These 5 Speed Workouts Change EVERYTHING

    If you’re trying to get faster as a runner, you’ve probably heard terms like striders, intervals, tempo runs, threshold workouts, and hill repeats. But what do they actually mean? → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/xTUY8DYHoR8 Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/  In this video, I break down the different types of speed workouts in running, how they work, and when you should use them in your training. Whether you're a beginner runner or someone training for a race, understanding these workouts will help you train smarter and improve your performance. We cover: • What striders are and why they’re great for adding speed safely • How interval workouts improve VO₂ max and top-end speed • What tempo runs are and when to use them • The difference between tempo vs threshold training • How hill repeats build strength and power • How to balance speed workouts without overtraining • Why more speed work is not always better Each of these workouts targets a different adaptation in your running, and the right combination depends on your experience level and race goals. Too many runners add too much speed work too fast, which often leads to fatigue, burnout, or injury. Smart training uses the right type of workout at the right time. 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

    8 min

  5. May 29

    EP 108: The PERFECT Hybrid Training Split (Run + Lift Without Burning Out)

    Trying to balance running and lifting without constantly feeling sore, exhausted, or stuck? In this video, I break down exactly how to build the perfect hybrid training split for YOUR goals, schedule, and fitness level. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/wpj6XMWZXI0 Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Whether you’re training for a 5K, marathon, Hyrox race, or just want to get stronger while still improving your endurance, this video will help you understand: ✅ How many days to run vs lift ✅ When to schedule hard workouts ✅ How to recover properly between sessions ✅ When to double up workouts ✅ The best beginner hybrid training setup ✅ How advanced athletes structure their week ✅ How to avoid burnout & overtraining ✅ How to balance strength and endurance without sacrificing progress Hybrid training doesn’t have to feel chaotic. Once you understand how to balance effort, recovery, intensity, and volume across the week, everything starts to make a lot more sense. 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

    25 min

  6. May 21

    EP 107: Thinking About Trail Running? Watch This First

    Thinking about trying trail running? Whether you're a road runner looking to transition or just curious about running on trails, this video breaks down exactly how to get started—without overcomplicating it. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/fYB9wu6XNlA Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Trail running is different… and that’s the point. In this video, I cover: • How to transition from road running to trails • Why trail running feels slower (and why that’s normal) • The biggest mistakes beginners make • Why you don’t need special gear to start • How to adjust your training (time vs miles) • How to run on uneven terrain safely • When to walk vs run on trails • How strength training improves trail performance • Tips for downhill and uphill running One of the biggest mindset shifts? Stop focusing on pace—and start focusing on effort. Trail running is about time on feet, adaptability, and learning how to move efficiently over different terrain. And the best part? You don’t need to be “ready” to start. Just get out there. Subscribe for more running, hybrid training, and performance tips. 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

    13 min

  7. May 7

    EP 106: The HYROX Sled Push Mistake Costing You Minutes

    🤘🏻 Get my free Hyrox accelerator → https://doc-lyss-fitness.myflodesk.com/hyrox-accelerator-yt Struggling with the Hyrox sled push? → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/u4DXJ5wwcLM Get $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ If you’ve watched a HYROX race, you’ve probably seen athletes using the underarm hook technique… But no one actually explains how to get into that position. In this video, I break it down step-by-step so you can use it on race day. We cover: • What the underarm hook sled push is • Why it’s more efficient than the standard push • How to position your arms and shoulders correctly • How to get your center of mass over the sled • Why most people accidentally push DOWN instead of forward • How to generate more power with your legs • How to try this in warmups (even if you’ve never done it before) This technique helps you: ✔ Move the sled faster ✔ Use your legs instead of just your arms ✔ Conserve energy during your race ✔ Improve your overall HYROX time I personally tried this for the first time right before my race… and it made a huge difference. If you’re racing soon, practice this before race day—or at least try it in the warmup area. 🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

    4 min

  8. Apr 23

    EP 105: The Best Weekly Split for Hybrid Athletes (Backed By Science)

    Trying to balance running and lifting… and feeling like you don’t have enough time? You’re not alone. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/BtY7Ze4Z8cM Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/  One of the biggest struggles in hybrid training is figuring out how to structure your week so you can build strength AND improve endurance without burning out. In this video, I break down my favorite hybrid training splits and how to actually make running and lifting work together. We cover: • The best 2-day, 3-day, and 4-day lifting splits for hybrid athletes • Why most people don’t need “bro splits” • How to balance recovery between lifting and running • How to train efficiently if you’re short on time • Why quality matters more than volume • How to adjust your split based on your season (in-season vs off-season) Hybrid training requires compromise. You can’t go all-in on both lifting and running at the same time—but you CAN train both effectively with the right structure. For most people, less volume and higher quality training leads to better results, better recovery, and more consistency. If you’ve been feeling stuck, overwhelmed, or like you can’t fit everything into your week, this is where to start. 🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

    9 min
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About

Welcome to The Hybrid Lab with Dr. Alyssa Olenick, Ph.D. in Exercise Physiology, 17x Ultrarunner, and hybrid athlete. This podcast is for hybrid fitness lovers, hyrox crushers, road and trail runners who want to push their limits with science-backed training. Alyssa merges her expertise in exercise, metabolism, female physiology, and endurance sports to provide you with the tools to optimize strength, stamina, and recovery. If you’re ready to balance running and strength training to crush your goals, tune in for actionable strategies and expert advice to train smarter and live stronger.

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