{"podcast":{"title":"The Hybrid Lab with Dr. Alyssa Olenick","slug":"the-hybrid-lab-with-dr-alyssa-olenick-2941020","podcast_index_feed_id":2941020,"rss_url":"https://anchor.fm/s/30831078/podcast/rss","website_url":"https://doclyssfitness.com","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/8038958/8038958-1743786520613-db1d3da7bd55f.jpg","author":"Dr. Alyssa Olenick","episode_count":85,"summary":"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.","last_synced_at":null,"page_url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020"},"episodes":[{"title":"EP 108: The PERFECT Hybrid Training Split (Run + Lift Without Burning Out)","slug":"ep-108-the-perfect-hybrid-training-split-run-lift-without-burning-out","published_at":"2026-05-29T14:24:29+00:00","page_url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-108-the-perfect-hybrid-training-split-run-lift-without-burning-out","url":"https://podcasters.spotify.com/pod/show/the-hybrid-lab/episodes/EP-108-The-PERFECT-Hybrid-Training-Split-Run--Lift-Without-Burning-Out-e3k2kh8","duration_seconds":1474,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-hybrid-lab-with-dr-alyssa-olenick-2941020/episodes/ep-108-the-perfect-hybrid-training-split-run-lift-without-burning-out/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-108-the-perfect-hybrid-training-split-run-lift-without-burning-out.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"EP 107: Thinking About Trail Running? Watch This First","slug":"ep-107-thinking-about-trail-running-watch-this-first","published_at":"2026-05-21T14:15:25+00:00","page_url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-107-thinking-about-trail-running-watch-this-first","url":"https://podcasters.spotify.com/pod/show/the-hybrid-lab/episodes/EP-107-Thinking-About-Trail-Running--Watch-This-First-e3jmtfa","duration_seconds":788,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-hybrid-lab-with-dr-alyssa-olenick-2941020/episodes/ep-107-thinking-about-trail-running-watch-this-first/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-107-thinking-about-trail-running-watch-this-first.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"EP 106: The HYROX Sled Push Mistake Costing You Minutes","slug":"ep-106-the-hyrox-sled-push-mistake-costing-you-minutes","published_at":"2026-05-07T20:23:57+00:00","page_url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-106-the-hyrox-sled-push-mistake-costing-you-minutes","url":"https://podcasters.spotify.com/pod/show/the-hybrid-lab/episodes/EP-106-The-HYROX-Sled-Push-Mistake-Costing-You-Minutes-e3j25fh","duration_seconds":231,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-hybrid-lab-with-dr-alyssa-olenick-2941020/episodes/ep-106-the-hyrox-sled-push-mistake-costing-you-minutes/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-106-the-hyrox-sled-push-mistake-costing-you-minutes.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"EP 105: The Best Weekly Split for Hybrid Athletes (Backed By Science)","slug":"ep-105-the-best-weekly-split-for-hybrid-athletes-backed-by-science","published_at":"2026-04-23T21:57:31+00:00","page_url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-105-the-best-weekly-split-for-hybrid-athletes-backed-by-science","url":"https://podcasters.spotify.com/pod/show/the-hybrid-lab/episodes/EP-105-The-Best-Weekly-Split-for-Hybrid-Athletes-Backed-By-Science-e3iciki","duration_seconds":554,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-hybrid-lab-with-dr-alyssa-olenick-2941020/episodes/ep-105-the-best-weekly-split-for-hybrid-athletes-backed-by-science/transcription-requests","description":"Idempotently request low-priority transcript generation for this 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Training","slug":"ep-104-here-s-how-you-actually-should-be-hybrid-training","published_at":"2026-04-16T14:32:39+00:00","page_url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-104-here-s-how-you-actually-should-be-hybrid-training","url":"https://podcasters.spotify.com/pod/show/the-hybrid-lab/episodes/EP-104-Heres-How-You-ACTUALLY-Should-Be-Hybrid-Training-e3i0h9n","duration_seconds":815,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-hybrid-lab-with-dr-alyssa-olenick-2941020/episodes/ep-104-here-s-how-you-actually-should-be-hybrid-training/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-104-here-s-how-you-actually-should-be-hybrid-training.md","description":"Read the 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episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-103-why-every-runner-should-be-doing-striders-backed-by-science.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"EP 102: How to Get Back Into Lifting After Time Off (Without Burning Out)","slug":"ep-102-how-to-get-back-into-lifting-after-time-off-without-burning-out","published_at":"2026-03-26T14:32:02+00:00","page_url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-102-how-to-get-back-into-lifting-after-time-off-without-burning-out","url":"https://podcasters.spotify.com/pod/show/the-hybrid-lab/episodes/EP-102-How-to-Get-Back-Into-Lifting-After-Time-Off-Without-Burning-Out-e3h0igc","duration_seconds":798,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-hybrid-lab-with-dr-alyssa-olenick-2941020/episodes/ep-102-how-to-get-back-into-lifting-after-time-off-without-burning-out/transcription-requests","description":"Idempotently request low-priority transcript generation for this 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Levels","slug":"ep-101-how-to-run-faster-science-backed-speed-training-for-all-levels","published_at":"2026-03-20T20:52:29+00:00","page_url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-101-how-to-run-faster-science-backed-speed-training-for-all-levels","url":"https://podcasters.spotify.com/pod/show/the-hybrid-lab/episodes/EP-101-How-to-Run-Faster--Science-Backed-Speed-Training-for-all-Levels-e3gohn9","duration_seconds":884,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-hybrid-lab-with-dr-alyssa-olenick-2941020/episodes/ep-101-how-to-run-faster-science-backed-speed-training-for-all-levels/transcription-requests","description":"Idempotently request low-priority transcript generation for this 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Effective","slug":"ep-100-zone-2-cardio-made-fun-3-ways-to-keep-it-interesting-effective","published_at":"2026-03-12T14:27:28+00:00","page_url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-100-zone-2-cardio-made-fun-3-ways-to-keep-it-interesting-effective","url":"https://podcasters.spotify.com/pod/show/the-hybrid-lab/episodes/EP-100-Zone-2-Cardio-Made-Fun---3-Ways-to-Keep-It-Interesting--Effective-e3gbbvh","duration_seconds":493,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-hybrid-lab-with-dr-alyssa-olenick-2941020/episodes/ep-100-zone-2-cardio-made-fun-3-ways-to-keep-it-interesting-effective/transcription-requests","description":"Idempotently request low-priority transcript generation for this 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Watch This Before You Rely on Your Running Watch","slug":"ep-99-heart-rate-zone-training-watch-this-before-you-rely-on-your-running-watch","published_at":"2026-03-06T15:25:21+00:00","page_url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-99-heart-rate-zone-training-watch-this-before-you-rely-on-your-running-watch","url":"https://podcasters.spotify.com/pod/show/the-hybrid-lab/episodes/EP-99-Heart-Rate-Zone-Training--Watch-This-Before-You-Rely-on-Your-Running-Watch-e3g1ng1","duration_seconds":369,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-hybrid-lab-with-dr-alyssa-olenick-2941020/episodes/ep-99-heart-rate-zone-training-watch-this-before-you-rely-on-your-running-watch/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-99-heart-rate-zone-training-watch-this-before-you-rely-on-your-running-watch.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"EP 98: Are You Lifting Heavy Enough? 3 Ways to Know (RPE, Rest Times & Rep Speed)","slug":"ep-98-are-you-lifting-heavy-enough-3-ways-to-know-rpe-rest-times-rep-speed","published_at":"2026-02-26T15:37:54+00:00","page_url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-98-are-you-lifting-heavy-enough-3-ways-to-know-rpe-rest-times-rep-speed","url":"https://podcasters.spotify.com/pod/show/the-hybrid-lab/episodes/EP-98-Are-You-Lifting-Heavy-Enough--3-Ways-to-Know-RPE--Rest-Times--Rep-Speed-e3flbf4","duration_seconds":368,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-hybrid-lab-with-dr-alyssa-olenick-2941020/episodes/ep-98-are-you-lifting-heavy-enough-3-ways-to-know-rpe-rest-times-rep-speed/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-98-are-you-lifting-heavy-enough-3-ways-to-know-rpe-rest-times-rep-speed.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"EP 97: Stuck Between Weights in the Gym? Here’s How to Progress","slug":"ep-97-stuck-between-weights-in-the-gym-here-s-how-to-progress","published_at":"2026-02-19T15:28:48+00:00","page_url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-97-stuck-between-weights-in-the-gym-here-s-how-to-progress","url":"https://podcasters.spotify.com/pod/show/the-hybrid-lab/episodes/EP-97-Stuck-Between-Weights-in-the-Gym--Heres-How-to-Progress-e3fakcs","duration_seconds":419,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-hybrid-lab-with-dr-alyssa-olenick-2941020/episodes/ep-97-stuck-between-weights-in-the-gym-here-s-how-to-progress/transcription-requests","description":"Idempotently request low-priority transcript generation for this 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Works","slug":"ep-96-most-warm-ups-are-a-waste-of-time-here-s-what-actually-works","published_at":"2026-02-11T22:54:05+00:00","page_url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-96-most-warm-ups-are-a-waste-of-time-here-s-what-actually-works","url":"https://podcasters.spotify.com/pod/show/the-hybrid-lab/episodes/EP-96-Most-Warm-Ups-Are-a-Waste-of-Time-Heres-What-Actually-Works-e3evjgl","duration_seconds":1083,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-hybrid-lab-with-dr-alyssa-olenick-2941020/episodes/ep-96-most-warm-ups-are-a-waste-of-time-here-s-what-actually-works/transcription-requests","description":"Idempotently request low-priority transcript generation for this 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Better","slug":"ep-95-best-carb-sources-for-runners-lifters-fuel-to-run-lift-better","published_at":"2026-02-05T21:10:56+00:00","page_url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-95-best-carb-sources-for-runners-lifters-fuel-to-run-lift-better","url":"https://podcasters.spotify.com/pod/show/the-hybrid-lab/episodes/EP-95-Best-Carb-Sources-for-Runners--Lifters--Fuel-to-Run--Lift-Better-e3emqb4","duration_seconds":933,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-hybrid-lab-with-dr-alyssa-olenick-2941020/episodes/ep-95-best-carb-sources-for-runners-lifters-fuel-to-run-lift-better/transcription-requests","description":"Idempotently request low-priority transcript generation for this 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Results","slug":"ep-94-get-fit-fast-how-to-start-hybrid-training-for-maximum-results","published_at":"2026-01-29T15:46:30+00:00","page_url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-94-get-fit-fast-how-to-start-hybrid-training-for-maximum-results","url":"https://podcasters.spotify.com/pod/show/the-hybrid-lab/episodes/EP-94-Get-Fit-Fast---How-to-Start-Hybrid-Training-for-Maximum-Results-e3ec2kg","duration_seconds":928,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-hybrid-lab-with-dr-alyssa-olenick-2941020/episodes/ep-94-get-fit-fast-how-to-start-hybrid-training-for-maximum-results/transcription-requests","description":"Idempotently request low-priority transcript generation for this 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Endurance","slug":"ep-93-strength-training-for-runners-the-exact-plan-to-boost-speed-endurance","published_at":"2026-01-22T23:45:43+00:00","page_url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-93-strength-training-for-runners-the-exact-plan-to-boost-speed-endurance","url":"https://podcasters.spotify.com/pod/show/the-hybrid-lab/episodes/EP-93-Strength-Training-for-Runners---The-Exact-Plan-to-Boost-Speed--Endurance-e3e2545","duration_seconds":894,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-hybrid-lab-with-dr-alyssa-olenick-2941020/episodes/ep-93-strength-training-for-runners-the-exact-plan-to-boost-speed-endurance/transcription-requests","description":"Idempotently request low-priority transcript generation for this 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Muscle)","slug":"ep-92-how-to-break-a-lifting-plateau-5-proven-tips-for-gaining-muscle","published_at":"2026-01-16T18:20:00+00:00","page_url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-92-how-to-break-a-lifting-plateau-5-proven-tips-for-gaining-muscle","url":"https://podcasters.spotify.com/pod/show/the-hybrid-lab/episodes/EP-92-How-to-Break-a-Lifting-Plateau-5-Proven-Tips-for-Gaining-Muscle-e3dona9","duration_seconds":263,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-hybrid-lab-with-dr-alyssa-olenick-2941020/episodes/ep-92-how-to-break-a-lifting-plateau-5-proven-tips-for-gaining-muscle/transcription-requests","description":"Idempotently request low-priority transcript generation for this 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