The Hybrid Lab with Dr. Alyssa Olenick

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/Yl56Q6ZK4HUGet $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.comTime 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)

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/l8Wlj-hwkL4Get $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/4mtleF5Are 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 RPEThis video is for:• Beginners learning how to train with RPE• Lifters stuck in a plateau• Athletes wanting to push harder safely and effectivelyRelated 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 - Introduction0:25 - Underload/underestimate0:50 - 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 skill5:35 - 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

📲 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/BbT4XGUwGXsGet $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 progressThese 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 - Introduction0:30 - What to do with dumbbells1:00 - Increasing reps/matching RPE2:00 - 1/2 heavier sets2:30 - Break up your sets4:00 - Increasing barbell movements4:25 - Change plates5:20 - 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

📲 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/MjQwtiiK6BgGet $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 aheadThis 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 - Introduction0:57 - Getting warm via cardio1:40 - Thoughts on foam rolling3:02 - Dynamic movements/stretches4:45 - Mix in core work5:50 - Movement prep7:15 - Possible plyometrics7:40 - Get under the bar11:00 - Warm-ups set jumps15:05 - Recap and wrap-up#WarmUpForLifting #StrengthTrainingTips #WeightliftingWarmUp #TheLyssMethod #LiftingTips #PreWorkoutRoutine

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

🔥 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/8N7SMYXW00wGet $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 moreThis 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 distressFED & 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 - Introduction0:27 - How do I get in enough?1:30 - What is a "strict" carb?2:30 - Variety of carbs available4:00 - My favorites!4:07 - Breads5:15 - Pancakes/waffles6:25 - POTATOES7:41 - Grains/pasta9:09 - Fruit10:15 - Honey11:30 - Applesauce pouches12:13 - Juices14:00 - Wrap up#CarbSources #EnduranceNutrition #SportsNutrition #FuelForPerformance #HybridTrainingNutrition #RunningFuel #CarbohydrateLoading #PreWorkoutFuel #PostWorkoutFuel #EatForPerformance