The Hybrid Lab with Dr. Alyssa Olenick

EP 88: How to Train for Your First HYROX Race | Beginner-Friendly Tips (PART 2)

👉 Get our free HYROX ACCELERATOR series here: → https://bit.ly/4iRnOBL Note: This is a video podcast of a full-length YouTube video. You can watch that here if you are not on Spotify for podcasts, where video playback is available: https://youtu.be/aUEBCd6_cBo Listen in order or on the go by going back to episode 87, the one right before this! WATCH PART 1 HERE: https://youtu.be/RMB5P8X6nhI?si=i-qnWnH3PZKX7eyT Save $20 off your first month of our HYROX plan with code PODCAST → https://www.thelyssmethod.com/programs/hyrox Can YOU do a Hyrox race? In this video, Alyssa Olenick, PhD and Coach Corey of The Lyss Method break down who Hyrox is for and how beginners or first-time racers can train for their first event. Learn about fitness level requirements, training modifications, and practical preparation tips for race day! Topics Covered: • Who can compete in hyrox? • Training for your first hyrox race • Strength & running tips for beginners and first-time racers• Common mistakes and how to avoid them 🤘🏻 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/ Timestamps: 0:00 - Introduction 0:55 - Who is Hyrox for? 2:50 - Doubles approach 3:35 - Running baseline suggestion 5:30 - Running base starting point 6:20 - Best training and prep tips 9:00 - Practice compromised runs 10:20 - Do you need to do Hyrox-specific workouts? 12:10 - Sled push substitution 15:50 - Rep and sets & strength recommendations 19:55 - Wrap up and final words

EP 87: HYROX EXPLAINED: What It Is, Race Format, & Who It’s For (PART 1)

👉 Want to take your Hyrox training to the next level? Get our free HYROX ACCELERATOR series here:→ https://bit.ly/4iRnOBL Note: This is a video podcast of a full-length YouTube video. You can watch that here if you are not on Spotify for podcasts, where video playback is available: https://youtu.be/RMB5P8X6nhI Save $20 off your first month of our HYROX plan with code PODCAST → https://www.thelyssmethod.com/programs/hyrox What is HYROX? Everything You Need to Know! HYROX is the ultimate hybrid fitness competition, combining endurance and strength in a grueling race format! In this video, Dr. Alyssa and Coach Cory Davis break down the HYROX event structure, including: ✅ 1,000m runs ✅ Strength & functional fitness stations (sled push, burpees, lunges & more!) ✅ Race strategy & training tips for beginners & experienced athletes ✅ Why HYROX is exploding in popularity in the U.S. & Europe If you're looking to improve your HYROX performance or are curious about how to train for HYROX, this video is for you! 🤘🏻 OUR HYROX PROGRAM → https://www.thelyssmethod.com/programs/hyrox 🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/ ⏰ Timestamps: 0:00 - Introduction 0:32 - What is Hyrox? 0:36 - Events Broken Down 2:16 - Weight & Solo/Doubles Breakdown 3:23 - Strategy Approach4:50 - Coach Lyss's Races 5:25 - Coach Corey's Background8:35 - Hybrid Spectrum 12:00 - Wrap Up

EP 86: You're Training Wrong for Health & Longevity (Here's What to Do Instead)

👉 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 on Spotify for podcasters video edition or here on YouTube: https://youtu.be/3Ik_0h1nxRs Want to get stronger and fitter without sacrificing one for the other? In this video, Dr. Alyssa Olenick (aka Doc Lyss), PhD in Exercise Physiology, breaks down the science and benefits of hybrid training—a powerful blend of cardio + strength that helps you build muscle, boost endurance, and improve long-term health. You'll learn: → What hybrid training is and how it works → Why it’s effective for fat loss, performance, and longevity → How to combine lifting and running (or other cardio) without burning out → Why hybrid training works for any fitness level—from beginners to advanced athletesIf you're tired of choosing between strength and endurance—or want to feel and perform your best—this is the training method for you.👉 Need a hybrid program? → $20 off your first month with code PODCAST https://www.thelyssmethod.com/programs 🤘🏻 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/ 0:00 – Why Everyone Should Be Hybrid Training 0:17 – What Most People Are Doing Now 0:44 – What Is Hybrid Training & Why It Matters 1:00 – Scientific Benefits of Combined Training 1:49 – Exercise Guidelines: Cardio + Strength 2:26 – Overlapping Health Benefits 3:35 – Hybrid Training & Body Composition 4:19 – Key Health Markers: VO2max & Strength 5:16 – Hybrid Training for Lifespan & Aging 5:40 – Every Program Should Include Both 6:41 – Minimum Effective Dose for Beginners 7:26 – Concurrent Training Defined 8:22 – Hybrid on Your Terms 8:45 – Who We Help at TLM 9:11 – How to Get Started + Call to Action

Episode 85: STOP Trying to Lose Weight During Race Training

In this episode, Dr. Lyss breaks down how to strategically time your diet based on your training goals—whether you're chasing fat loss, building muscle, or maximizing performance. Learn why the off-season or maintenance phases might be the best time for cutting, and how improper timing or extreme restriction can derail recovery and endurance. Plus, get practical tips on aligning your nutrition with your training cycle for sustainable gains and long-term success. Watch on YouTube: → https://youtu.be/dpzNgvSCq7c 🔥 Get my free MACRO CALCULATOR here to help figure out how much to start eating to support your training. → https://bit.ly/4d8ZTMJ 🤘🏻 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/ TIMESTAMPS: 0:00 Introduction to Dieting and Performance Goals 2:58 Understanding When to Diet 5:57 The Importance of Muscle and Strength Training 9:08 Optimal Timing for Dieting During Training Seasons 12:11 Gradual Fat Loss and Body Recomposition 15:11 Maintaining Performance While Dieting 17:58 Navigating Energy Deficits and Recovery 21:09 Identifying Your Needs: Dieting vs. Eating More 23:56 Conclusion and Resources for Further Guidance

Episode 84: Lifting for Stronger Bones - The Female Guide to Bone Health (Pre & Postmenopause)

In this episode of The Hybrid Lab, Dr. Alyssa Olenick breaks down the powerful connection between exercise and bone health, especially for women in and around menopause. Learn how hormonal changes affect bone density, why resistance training and plyometrics are essential, and what types of exercise are most effective for supporting strong, healthy bones. Whether you're in your 30s or post-menopausal, Dr. Olenick shares science-backed tips and practical workouts you can start doing today to protect your bone health and thrive through every stage of life. 🎧 Watch on YouTube: → https://youtu.be/rzA7z6BKgeA 👉 Topics Covered: Bone loss during menopause Best exercises for bone density Why resistance training matters How to start strength training for bone health Tips for long-term wellness and injury prevention 🎧 Subscribe for more on hybrid training, women’s health, and science-backed fitness advice 🤘🏻 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 Introduction to Female Physiology and Menopause 01:23 Understanding Bone Health and Menopause 07:44 The Impact of Estrogen on Bone Density 10:07 Exercise Interventions for Bone Density 21:58 Load-Bearing Exercises and Their Importance 24:36 The Importance of Resistance Training 32:56 Understanding Resistance Training Intensity 38:44 Practical Recommendations for Bone Health 46:00 Addressing Common Misconceptions in Fitness