The Hybrid Lab with 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.

The Hybrid Lab with Dr. Alyssa Olenick is a health podcast hosted by Dr. Alyssa Olenick, with 92 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.

Dr. Alyssa Olenick hosts The Hybrid Lab with Dr. Alyssa Olenick, a health show with 92 episodes published.

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  The Hybrid Lab with Dr. Alyssa Olenick

  EP 116: HIIT vs Sprint Intervals: A PhD Explains the Difference

  Aug 20, 202614 min

  That workout you've been calling HIIT? It might not actually be HIIT. And if you're doing it for specific benefits, that difference matters more than you think. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/Me367A_QE_c Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ I have a PhD in exercise physiology and I built my entire dissertation around high-intensity interval training, so trust me when I say it's one of the most misunderstood concepts in all of fitness. We love to slap the HIIT label on anything fast or sweaty, but most group classes, box jumps, burpees, and kettlebell circuits aren't true HIIT or sprint interval training, even when your heart rate is sky high. In this video I break down what real high-intensity interval training (HIIT) and sprint interval training (SIT) actually are, why they have to be true cardio, how to structure the intervals, the heart rate and effort targets to aim for, and how often you should be doing them. I also demo the difference on the air bike so you can see and hear what each one is supposed to feel like. None of this is about shaming your favorite workout. Move in whatever way gets you moving. But if you want the real benefits these tools are known for, especially as a woman navigating perimenopause or menopause, you deserve accurate information on what they are and how to actually use them. New here? Subscribe for evidence-based training science without the fitness industry nonsense. If you want help adding cardio to your week the right way, grab the free cardio resource linked below. And if you want a program that does all the thinking for you across cardio, running, and lifting, check out The Lyss Method. 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/ Cardio Essentials: https://doc-lyss-fitness.myflodesk.com/cardio-essentials-yt 0:00 Is Your "HIIT" Actually HIIT? 0:42 Why Your Fitness Class Isn't HIIT 1:12 Meet SIT: Sprint Interval Training 2:19 What Real HIIT Actually Is 3:00 Best Cardio for HIIT (and Why the Bike) 4:35 How to Structure HIIT Intervals 6:01 Heart Rate Targets for HIIT 6:47 HIIT Demo 7:04 Pacing Your Effort the Right Way 7:29 What Sprint Intervals Really Look Like 9:09 SIT Demo 9:53 HIIT vs SIT: Breathing & Heart Rate 11:24 Why This Can't Replace Burpees & Box Jumps 12:06 How Often Should You Do This? 12:36 Where to Go Next

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  The Hybrid Lab with Dr. Alyssa Olenick

  EP 115: Why Runners GAIN Weight During Race Training (+ How to Fix It)

  Jul 30, 202636 min

  Training for a race but noticing unexpected weight gain? You're not alone. In this video, Doc Lyss shares why weight gain during race training is common—and what you can do about it. She teaches you how to fuel your body with the right balance of protein and carbohydrates to support endurance or race training, improve recovery, and manage body composition. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/qY5xdzO0eWk Get $20 off your first month with code PODCAST : → https://www.thelyssmethod.com/ Discover why using race training as a weight loss plan can backfire and how shifting your mindset to performance-based nutrition can lead to better results on and off the course! Topics Covered: • Why does weight gain happen during running or race training (marathon or endurance) • Smart fueling strategies for runners and endurance athletes • The role of carbs and protein in performance and recovery • Why race training shouldn't be your diet plan • How to optimize body composition while building endurance Whether you're training for a marathon, triathlon, or long-distance trail run, this video will help you fuel smarter and train stronger! Performance vs Aesthetics → https://youtu.be/T-KfgshL5G8 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/ 00:00 - Understanding why this may happen 03:02 - Role of nutrition in performance 06:10 - Importance of protein intake 08:58 - Carbohydrates and performance 12:11 - Managing hunger and satiety 15:09 - Balancing macro-nutrients 18:20 - Why you may consuming more calories 24:24 - Adequate protein and energy demands 26:50 - Higher carbohydrates days 30:00 - Food density, fiber, and plants #RaceTraining #WeightGainDuringTraining #FuelForPerformance #EnduranceNutrition #MarathonTrainingTips #RunningNutrition

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  The Hybrid Lab with Dr. Alyssa Olenick

  EP 114: 3 Lifting Splits That ACTUALLY Work for Runners

  Jul 22, 20269 min

  I put together a FREE Strong Runners Series, grab it here for more tips: https://doc-lyss-fitness.myflodesk.com/strong-runners-yt If you’re a runner who lifts but constantly feels sore, heavy, slow, and completely wiped out… it’s probably not your running that’s the problem — it’s your lifting split. In this video, I’m breaking down three strength training splits that actually work for runners, so you can build strength, support your running, and stop feeling wrecked every time you try to combine the two. If your legs always feel like lead, you’re constantly sore, or you feel like you’re never recovered enough to train well… this will help. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/iNcC5J79FEs Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ As a hybrid athlete, ultra runner, strength lover, and exercise physiologist, I’ve spent years figuring out how to balance both in a way that’s realistic, sustainable, and performance-focused. Today, I’ll show you the splits that work — without bodybuilding-level volume, burnout, or constantly sacrificing your running goals. You’ll learn: ✔️ why “bro splits” fail runners ✔️ how to structure 2, 3, or 4 lifting days per week ✔️ how to reduce soreness while still getting stronger ✔️ how to spread leg fatigue across the week ✔️ how to support your running instead of sabotaging it If you’re training for a 5K, marathon, trail race, HYROX, or just want to run and lift without feeling destroyed, this framework will help you actually balance both. 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/

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  The Hybrid Lab with Dr. Alyssa Olenick

  EP 113: The Running Warm-Up Actually Worth Your Time (REDUCE INJURY)

  Jul 9, 202613 min

  🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here → https://bit.ly/4lYPHKK Are you skipping your warm-up before runs? 🏃‍♂️ You could be risking injury and hurting your performance! In this video, Dr. Alyssa Olenick (Exercise Scientist and 7x Ultra Runner) reveals her quick and effective warm-up routine specifically designed for runners. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/yNKNjOBS6vo Get $20 off your first month with code PODCAST : → https://www.thelyssmethod.com/ Learn how to activate your calves, glutes, and hamstrings using simple bodyweight movements and low-grade plyometrics like skipping and hopping — all in just minutes. These evidence-backed exercises will boost your mobility, prevent injury, and make every run feel better. 🌟 What You’ll Learn: → Why warming up is non-negotiable for runners → Time-saving routines for busy runners → Easy bodyweight exercises targeting key muscle groups → How to use dynamic movement to activate your body 🎯 Whether you're training for a 5K or just getting back into running, this warm-up is a must. 🤘🏻 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

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  The Hybrid Lab with Dr. Alyssa Olenick

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

  Jul 2, 202616 min

  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/

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