The Hybrid Lab with Dr. Alyssa Olenick

Latest Episodes:

EP 100: Zone 2 Cardio Made Fun - 3 Ways to Keep It Interesting & Effective Mar 12, 2026

Show notes

🔥 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

EP 99: Heart Rate Zone Training? Watch This Before You Rely on Your Running Watch Mar 06, 2026

Show notes

🔥 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

EP 98: Are You Lifting Heavy Enough? 3 Ways to Know (RPE, Rest Times & Rep Speed) Feb 26, 2026

Show notes

→ 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

EP 97: Stuck Between Weights in the Gym? Here’s How to Progress Feb 19, 2026

Show notes

📲 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

EP 96: Most Warm-Ups Are a Waste of Time… Here’s What Actually Works Feb 11, 2026

Show notes

📲 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

EP 95: Best Carb Sources for Runners & Lifters | Fuel to Run & Lift Better Feb 05, 2026

Show notes

🔥 Get my free MACRO CALCULATOR here to help figure out how much to start eating to support your training → https://bit.ly/4d8ZTMJ

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/8N7SMYXW00w

Get $20 off your first month with code PODCAST:

→ https://www.thelyssmethod.com/

Struggling to eat enough carbohydrates for your training? In this video, Dr. Alyssa Olenick shares her go-to strict carb sources — foods that are mostly carbohydrates — to help you fuel endurance training, recovery, and performance.

You’ll learn:

• What “strict carb sources” are and why they matter for active people

• Why runners or endurance athletes often need 300–600g+ of carbs per day

• How to balance whole-food carbs with easy-digesting carb options

• The best carb sources for pre-workout, post-workout, and everyday meals

• How to increase carbs without unintentionally raising fat intake

• Practical examples from breads, grains, potatoes, fruit, juice, and more

This video is for:

• Runners, cyclists, hyrox racers, lifters, and hybrid athletes

Anyone training 4–6 days per week with high energy demands

• People who struggle to hit their daily carb targets without GI distress

FED & FAST MINI GUIDE (Code: FED15) → Get it Here: https://doclyssfitness.com/fed-fast/

🎧 Top 3 for Active Females → Listen Here: https://bit.ly/461WQlT

🤘🏻 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

0:27 - How do I get in enough?

1:30 - What is a "strict" carb?

2:30 - Variety of carbs available

4:00 - My favorites!

4:07 - Breads

5:15 - Pancakes/waffles

6:25 - POTATOES

7:41 - Grains/pasta

9:09 - Fruit

10:15 - Honey

11:30 - Applesauce pouches

12:13 - Juices

14:00 - Wrap up

#CarbSources #EnduranceNutrition #SportsNutrition #FuelForPerformance #HybridTrainingNutrition #RunningFuel #CarbohydrateLoading #PreWorkoutFuel #PostWorkoutFuel #EatForPerformance

EP 94: Get Fit Fast - How to Start Hybrid Training for Maximum Results Jan 29, 2026

Show notes

👉 Get my HYBRID BLUEPRINT - an 8-day (FREE) series on how to start hybrid training here:→ https://bit.ly/438a13G

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/0Pki71wGun4

Get $20 off your first month with code PODCAST:

→ https://www.thelyssmethod.com/

In this video, Dr. Alyssa Olenick shares expert advice on how to start hybrid training—a powerful combination of strength training and endurance exercises. Whether you're a beginner lifter or runner. Alyssa provides step-by-step guidance on balancing these lifting and running or cardio modalities to enhance your overall performance.

Learn how to:

• Effectively combine strength and endurance workouts

• Build a custom training split for your goals

• Gradually increase your fitness capacity for optimal results

• Practical tips for new lifters and runners

Alyssa breaks down the essential strategies that can help you get the most out of your hybrid workouts and maximize your fitness progress.

🤘🏻 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

1:45 - Hybrid spectrum

2:23 - The true beginner

4:20 - Possibly less of both to start

5:20 - The more experienced lifter or runner

6:20 - Dial down lifting for a bit

9:45 - Endurance junkies/runners

12:22 - Recap of getting started/seasons

13:30 - Hybrid eBook

EP 93: Strength Training for Runners - The Exact Plan to Boost Speed & Endurance Jan 22, 2026

Show notes

👉 STRONG RUNNER SERIES - Free training series breaking down why runners need lifting and how to incorporate it into your training: → https://bit.ly/3YE6EQN

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/BhzUpRFkjuM

Get $20 off your first month with code PODCAST:

→ https://www.thelyssmethod.com/

In this video, we break down the best lifting plan for runners—and spoiler alert: it’s not some flashy or overly complicated routine. It’s a well-structured strength program designed to help runners get stronger, more powerful, and resilient.

If you’re a runner or hybrid athlete wondering what kind of lifting you actually need, this is for you. We’ll cover the key elements that matter most: building strength, incorporating power and plyometrics, and including single-leg and calf work to support your performance on the road or trail.

What You’ll Learn:

• What makes a solid lifting plan for runners (hint: it’s not fancy)

• The importance of strength, power, and plyos in your training

• Why single-leg and calf exercises are non-negotiable

• How to lift without wrecking your running performance

• Why “just getting stronger” is often the missing piece

🤘🏻 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/

🎥 Glute Gains for Runners: https://bit.ly/3QzFcjc

🎥 Making Weight Jumps in the Gym: https://bit.ly/3QyJKWS

🎥 Making the Most Out of Home Workouts: https://bit.ly/44yJvkq

Time Stamps:

0:00 - Introduction

0:40 - Common mistake

2:15 - Choose heavy enough weight

3:30 - RPE and loading appropriately

3:42 - Managing volume

4:50 - Reps for accessory movements

6:00 - Plyometrics and lower body movements

7:22 - Mid video recap

8:10 - Weekly splits

9:00 - Higher quality sessions

10:00 - Dumbbells are great options

10:50 - Warm up, BW movements/core, and lift

12:45 - "Two hard sets"

13:40 - The Lyss Method

EP 92: How to Break a Lifting Plateau (5 Proven Tips for Gaining Muscle) Jan 16, 2026

Show notes

📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym: https://bit.ly/4mtleF5

Get $20 off your first month with code PODCAST:

→ https://www.thelyssmethod.com/

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/KPVP2HNr3hQ

Stuck on the same weights in the gym? Not making progress on your lifts? You might be in a strength plateau.

In this video, Dr. Alyssa Olenick (PhD, Exercise Physiology) shares 5 evidence-based strategies to help you break through a lifting plateau and start making gains again.

What you’ll learn:

• Why training intensity (RPE) might be too low

• How training volume & frequency affect progress

• The role of protein, carbs, and overall calories in strength gains

• Why sleep and recovery are critical for adaptation

• How to use time, rep ranges, and micro-progressions to keep improving

Plateaus are normal — but they don’t have to last forever. Apply these tips to unlock your next level of strength.

🤘🏻 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

0:11 - Are you training at a high/hard enough level?

0:52 - Are you lifting frequently enough?

1:36 - Are you eating enough?

2:29 - Are you sleeping enough?

3:15 - Simply, give it time.

EP 91: Leg Day for Runners: Glute-Building Exercises That Won’t Slow You Down Jan 08, 2026

Show notes

👉 STRONG RUNNER SERIES - Free training series breaking down why runners need lifting and how to incorporate it into your training: → https://bit.ly/3YE6EQN

Get $20 off your first month with code PODCAST:

→ https://www.thelyssmethod.com/

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/6T4HmEUlo5Y

In this video, we dive into effective strategies for building stronger legs and growing your glutes as a runner without compromising your running performance. If you're a runner looking to enhance your glute strength, muscle growth, and overall performance, this video is for you!

What you'll learn:

• Top Strength Exercises for Legs and Glutes: Squats, lunges, and deadlifts tailored for runners

• Proper Form & Technique: How to execute exercises with the right range of motion to maximize growth

• Building Glutes without Sacrificing Running: How to balance running with strength training for better glute development

• Nutrition for Muscle Growth: What to eat to support your glute-building goals

• Recovery Strategies: Essential tips for recovery to avoid injury and boost muscle growth

• Whether you’re a seasoned runner or just starting, this video provides actionable tips to help you build stronger, more defined glutes while keeping your running performance at its best.

🤘🏻 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/

🎧 Strength/Muscle Building Seasons: https://bit.ly/3UwAYek

🎥 Step-Up Variations: https://youtu.be/PVa4Of-K3oE

🎥 Lifting at Home: https://youtu.be/n0vQU5633vo

Time Stamps:

0:00 - Introduction

1:02 - Eat enough food

1:20 - Potential off-season goal

2:45 - ROM, load, and volume

3:45 - Compound movements