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. 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

  2. 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

  3. APR 16

    EP 104: Here’s How You ACTUALLY Should Be Hybrid Training

    If you’ve ever wondered what to do after time off training, whether recovery trackers like WHOOP actually work, or how to balance running and lifting, this video is for you. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/n847Dr_8YFo Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ In this Q&A, I’m answering your real questions about hybrid training, recovery, strength training, cardio, and performance. As a PhD in exercise physiology and hybrid athlete myself, I break down what actually matters—and what doesn’t—so you can train smarter, recover better, and avoid common mistakes. We cover topics like: • What to do when returning to training after time off • Should interval recovery be walking or jogging? • How to structure your weekly running distances • Are recovery trackers like WHOOP actually useful? • Vibration plates for bone density—fact or fiction • Should beginners start with lifting or running first? • How to combine cycling with running and lifting • How to structure hybrid training effectively Hybrid training doesn’t have to be complicated—but it does require understanding how to manage recovery, intensity, and consistency. The goal isn’t perfect training. It’s sustainable training that helps you improve long-term. If you have questions you want answered in a future video, drop them in the comments. Subscribe for science-based hybrid training, endurance, and strength content. 🤘🏻 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/

    14 min

  4. APR 2

    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

  5. 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

  6. 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

  7. 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

  8. 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
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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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