{"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"},"episode":{"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","show_page_url":"https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020","url":"https://podcasters.spotify.com/pod/show/the-hybrid-lab/episodes/EP-105-The-Best-Weekly-Split-for-Hybrid-Athletes-Backed-By-Science-e3iciki","audio_url":"https://traffic.megaphone.fm/APO8773563093.mp3","summary":"Trying to balance running and lifting… and feeling like you don’t have enough time? You’re not alone. → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/BtY7Ze4Z8cM Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ One of the biggest struggles in hybrid training is figuring out how to structure your week so you can build strength AND improve endurance without burning out. In this video, I break down my favorite hybrid training splits and how to actually make running and lifting work together. We cover: • The best 2-day, 3-day, and 4-day lifting splits for hybrid athletes • Why most people don’t need “bro splits” • How to balance recovery between lifting and running • How to train efficiently if you’re short on time • Why quality matters more than volume • How to adjust your split based on your season (in-season vs off-season) Hybrid training requires compromise. You can’t go all-in on both lifting and running at the same time—but you CAN train both effectively with the right structure. For most people, less volume and higher quality training leads to better results, better recovery, and more consistency. If you’ve been feeling stuck, overwhelmed, or like you can’t fit everything into your week, this is where to start. 🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/","meta_description":"Trying to balance running and lifting… and feeling like you don’t have enough time? You’re not alone. → This video is a podcast version of a full YouTube…","key_points":[],"chapters":[],"topics":[],"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 episode."},{"name":"read_markdown","method":"GET","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.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}