The Hybrid Lab with Dr. Alyssa Olenick

Dr. Alyssa Olenick

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. 3D AGO

    EP 103: Why Every Runner Should Be Doing Striders (Backed By Science)

    🤘🏻 GRAB MY FREE ZONES CALCULATOR → https://doc-lyss-fitness.myflodesk.com/zones-help-yt This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/b188Rx_-zUk Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/  Are you doing striders in your running training? If not, you might be leaving free speed on the table. In this video, I break down exactly what striders are, how to do them properly, and why they’re one of the most effective (and most underrated) tools for improving running speed — without adding extra fatigue. We cover: • What a strider actually is (and what it’s not) • The difference between striders and sprinting • How to perform them correctly (acceleration, hold, deceleration) • Why striders improve neuromuscular efficiency • How they help you recruit more power without heavy fatigue • How beginners and advanced runners should use them • When to add striders into your week • How many to do and how to progress Striders are short accelerations at 80–95% effort that help train your body to run faster efficiently — without the lactate buildup or stress of full speed workouts. They’re perfect for: • Beginner runners adding speed work • Intermediate runners stuck at a plateau • Advanced runners wanting more efficient speed • Warming up before races • Improving stride length and cadence • Sneaking in form work without formal drills If you want a simple way to improve speed without burnout, this is it. 🤘🏻 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/

    7 min

  2. MAR 26

    EP 102: How to Get Back Into Lifting After Time Off (Without Burning Out)

    📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5 → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/yjKbgjwXq34 Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Took time off from lifting — whether for vacation, sickness, or just life getting in the way — and not sure how to start again? In this video, Dr. Alyssa Olenick (PhD, Exercise Physiology) walks you through exactly how to ease back into resistance training safely and effectively. You’ll learn: • How much strength and muscle you actually lose during time off • Why you get so sore after your first sessions back • How to adjust weights, reps, and sets when restarting • The “1 week off = 1 week easing back” rule • How to rebuild consistency without burning out or getting injured Whether you took a week off, a month off, or even longer, this science-based guide will help you return to lifting the right way — so you can build strength again without frustration. 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/ Time Stamps: 0:00 - Introduction 0:45 - 3 Week Long Vacation 1:42 - Piece of Advice 2:24 - Return to Your Program (Tip 1) 3:50 - Adjusting RPE to 5-6 5:30 - Reintroduction Week 7:48 - Maintain Volume (Tip 2) 8:27 - Eating and Sleeping (Tip 3) 9:30 - Taking Months Off & Where to Start 11:30 - Wrap Up

    13 min

  3. MAR 20

    EP 101: How to Run Faster | Science-Backed Speed Training for all Levels

    🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here: → https://bit.ly/4lYPHKK → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/i_9jfbUNY_E Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Want to run faster without burning out? In this video, Doc Lyss breaks down science-based strategies to increase your speed efficiently. Learn how to integrate speed work drills like striders and pick-ups, build a strong mileage foundation, and balance easy Zone 2 runs with high-intensity training to get FASTER. 🎥 Beginners Runner Video → https://www.youtube.com/watch?v=twuSS9Uu2p0 🤘🏻 TRAIN & RUN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/ Timstamps: 0:00 - Introduction 1:40 - Striders 3:00 - Pick-up runs 4:38 - Speed work day and examples 8:50 - Volume of training 10:08 - Run slow to get fast 11:11 - Summary/recap

    15 min

  4. MAR 12

    EP 100: Zone 2 Cardio Made Fun - 3 Ways to Keep It Interesting & Effective

    🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here: → https://bit.ly/4lYPHKK → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/wvZScbcEbEc Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Zone 2 cardio doesn’t have to be boring. In this video, Dr. Alyssa Olenick, PhD in Exercise Physiology, shares three different ways to do Zone 2 training—from the classic steady-state session to more creative interval-based approaches that keep you engaged and consistent. You’ll learn: - What Zone 2 training really means - Classic Steady-State Zone 2 Cardio - Multi-Machine / Erg Interval Zone 2 Training - CrossFit-Style / Metcon-Inspired Zone 2 Workouts - How to choose the best option for your goals Whether you’re a runner, hybrid athlete, or just looking to improve your cardio fitness, these methods can help you build endurance, improve recovery, and actually look forward to your easier training days. 📌 RESOURCES 🎯 Download my Zones Mini Guide: https://bit.ly/4i2k4Ot 🏋️‍♀️ Train with me in The Lyss Method: https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/ Time Stamps: 0:00 - Introduction 1:35 - Traditional steady state 3:35 - Multiple ergs option 5:04 - METCON style approach 6:28 - Different variations 6:55 - The Lyss Method & recap #Zone2Cardio #EnduranceTraining #HybridTraining #RunningTips #CardioWorkout #FitnessTips #TheLyssMethod #zone2

    8 min

  5. MAR 6

    EP 99: Heart Rate Zone Training? Watch This Before You Rely on Your Running Watch

    🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here → https://bit.ly/4lYPHKK → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/Yl56Q6ZK4HU Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Are you relying on your running watch for heart rate training? 👀 You might be getting inaccurate data! In this video, Dr. Alyssa breaks down the differences between optical heart rate sensors (like those in Garmin, Apple Watch, and Coros) and chest strap monitors. Learn how wrist-based HR monitors actually work, when they fail, and why chest straps are still the gold standard for accurate heart rate training. Whether you're training by heart rate zones, doing Zone 2 cardio, or looking to improve performance, this video will help you understand which device gives you the most reliable data for smarter training. TOPICS COVERED: - How optical heart rate sensors work - Why wrist-based monitors are often inaccurate - Benefits of chest strap HR monitors for runners and endurance athletes - Tips for getting the most accurate heart rate data during workouts Perfect for runners, cyclists, endurance athletes, and anyone training with heart rate. 📌 Don't forget to like, subscribe, and drop a comment if you’ve noticed differences between your watch and chest strap readings! 🤘🏻 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 Time Stamps: 0:00 – Should You Use a Watch or Chest Strap? 0:07 – Intro: Why Accuracy Matters 0:25 – How Watches Measure Heart Rate 0:50 – Photoplethysmography Explained 1:35 – Why Wrist Sensors Are Less Accurate 2:10 – When a Watch Is 'Good Enough' 2:45 – Examples of Inaccuracies from Different Devices 3:13 – Chest Straps vs Armbands vs Watches 3:55 – How Chest Straps Work 4:30 – Best Chest Strap Brands & Options 5:10 – Tips for Getting Accurate Readings 5:53 – When to Use a Chest Strap 6:45 – Summary: Choose Based on Your Goals 7:22 – Free Zones Calculator & Final Thoughts #zone2 #hybridtraining #runningtips #heartratemonitor #marathon #halfmarathon #hyrox #hyroxtraining #hybridfitness

    6 min

  6. FEB 26

    EP 98: Are You Lifting Heavy Enough? 3 Ways to Know (RPE, Rest Times & Rep Speed)

    → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/l8Wlj-hwkL4 Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/  📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5 Are you really lifting heavy enough to make progress? In this video, Dr. Alyssa Olenick shares three simple checks — RPE, rest times, and rep speed — to see if your training intensity is high enough to build strength, muscle, and endurance in the gym. You’ll learn: • How to use **RPE (Rate of Perceived Exertion)** to choose the right weight • Why your last reps should slow down if you’re lifting close enough to failure • How needing the *full rest period* is a sign your weights are heavy enough • How increased focus and effort indicate the right training intensity • Tips for beginners vs. experienced lifters when applying RPE This video is for: • Beginners learning how to train with RPE • Lifters stuck in a plateau • Athletes wanting to push harder safely and effectively Related videos: 🎥 How to Choose the Right Weight: https://bit.ly/4bQirzU 🎥 Make Progressive Overload More Fun: https://bit.ly/3RiDSRN 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/ Time Stamps: 0:00 - Introduction 0:25 - Underload/underestimate 0:50 - Are your reps slowing down? 2:12 - Do you need the full rest period? 3:35 - Does your lift require focus? 5:03 - Lift within the comfort of your skill 5:35 - Wrap up #LiftingTips #RPETraining #StrengthTraining #MuscleGains #HowToLiftHeavy #GymTipsForBeginners #StrengthTrainingForWomen #HypertrophyTraining #WeightTrainingTips #ProgressiveOverload

    6 min

  7. FEB 19

    EP 97: Stuck Between Weights in the Gym? Here’s How to Progress

    📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5 → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/BbT4XGUwGXs Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Do you struggle when the next dumbbell or barbell jump feels way too heavy? You’re not alone — this is one of the most common lifting frustrations, especially in commercial gyms where weights only increase in 5–10 lb jumps. In this video, I’ll walk you through exactly what to do when you’re stuck between weights so you can still progress, get stronger, and apply progressive overload without stalling. What you’ll learn: - How to progress if the next dumbbell jump is too heavy - Smart ways to increase reps instead of weights - How to use cluster sets and partial sets to bridge the gap - Why change plates (even fractional plates) are a game-changer - How to use top sets and back-off sets for continued progress These strategies work whether you’re training with dumbbells, barbells, or machines — and are especially useful for women, beginners, and anyone lifting in a gym without smaller increments. 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/ Time Stamps: 0:00 - Introduction 0:30 - What to do with dumbbells 1:00 - Increasing reps/matching RPE 2:00 - 1/2 heavier sets 2:30 - Break up your sets 4:00 - Increasing barbell movements 4:25 - Change plates 5:20 - Backoff sets #StrengthTraining #ProgressiveOverload #WeightLiftingTips #GymProgress #DumbbellWorkout #LiftingTips #GetStronger #BarbellTraining #BeginnerLifting #HybridTraining

    7 min

  8. FEB 11

    EP 96: Most Warm-Ups Are a Waste of Time… Here’s What Actually Works

    📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym → https://bit.ly/4mtleF5 → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/MjQwtiiK6Bg Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Stop wasting 30 minutes on warm-ups you don’t need — and stop jumping under the bar cold. In this video, Dr. Alyssa Olenick, PhD in Exercise Physiology, shares her simple, effective, and time-efficient warm-up method for strength training. This is the exact approach she uses for herself and her clients inside The Lyss Method to get warm, get moving, and start lifting — without wasting time. Here’s what you’ll learn: • Cardio warm-up: How to get your heart rate up and prime your body for lifting • Foam rolling: Benefits for muscle activation and injury prevention • Dynamic stretches: The importance of flexibility and mobility before lifting • Core exercises: Activating your core for better stability during lifts • Movement prep: Preparing your joints and muscles for the workout ahead This warm-up routine is perfect for anyone looking to optimize their workout and reduce the risk of injury. Whether you’re a beginner or a seasoned lifter, Alyssa’s tips will help you improve performance and get the most out of every training session. 🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/ Time Stamps: 0:00 - Introduction 0:57 - Getting warm via cardio 1:40 - Thoughts on foam rolling 3:02 - Dynamic movements/stretches 4:45 - Mix in core work 5:50 - Movement prep 7:15 - Possible plyometrics 7:40 - Get under the bar 11:00 - Warm-ups set jumps 15:05 - Recap and wrap-up #WarmUpForLifting #StrengthTrainingTips #WeightliftingWarmUp #TheLyssMethod #LiftingTips #PreWorkoutRoutine

    18 min
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4.9
out of 5
401 Ratings

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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