{"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 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","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-98-Are-You-Lifting-Heavy-Enough--3-Ways-to-Know-RPE--Rest-Times--Rep-Speed-e3flbf4","audio_url":"https://traffic.megaphone.fm/APO3858113490.mp3","summary":"→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/l8Wlj-hwkL4 Get $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/4mtleF5 Are 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 RPE This video is for: • Beginners learning how to train with RPE • Lifters stuck in a plateau • Athletes wanting to push harder safely and effectively Related 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 - Introduction 0:25 - Underload/underestimate 0:50 - 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 skill 5:35 - Wrap up #LiftingTips #RPETraining #StrengthTraining #MuscleGains #HowToLiftHeavy #GymTipsForBeginners #StrengthTrainingF…","meta_description":"→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/l8Wlj-hwkL4 Get $20 off y…","key_points":[],"chapters":[],"topics":[],"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."}]}}