run far.
stay strong.
You don’t have to choose anymore.
Hybrid training that builds strength and endurance. So you can chase every goal without burning out.
Train for it all and get:
• PRs in the gym and on the trail
• Confidence that shows up everywhere
• The "balance' you've been looking for
• Proof you’re capable of more
Why pick one when you can crush both?
How it works
PICK YOUR MEMBERSHIP
No guesswork. No overthinking. We’ll help you pick the program that fits your goals, experience, and lifestyle.
Choose between our Full Access Hybrid or Running-Only memberships.
Not sure where to start? That's exactly why we're here. Send us a message with your goals and training - well guide you.
download the app
Every workout builds. Every week progresses.
No more guessing and overthinking. Just clear, adaptive guidance that gets you stronger and faster, one workout at a time.
With high-touch coaching support every step of the way.
Your only job: show up and follow the plan.
Crush every goal
Watch what happens when your training finally works WITH your life instead of against it. Goals that felt impossible become realistic.
Move between any TLM program at any time as your goals, life, or priorities shift.
This is what happens when you stop choosing between goals.
pick your membership and get started
find your program(s):
hybrd on your terms
training for people who want strength and endurance.
We get it. You’ve tried:
• Stacking two random programs together (hello dead legs)
• Strength plans not made for endurance goals
• Switching goals nonstop
The result: Half-committed to everything. Progress in nothing.
Here’s what changes with hybrid training that actually works:
• Lifting that supports endurance
• Cardio that finally feels balanced
• Workouts that finally support your goals AND you can recover from.
inside our app
What we believe
Autonomy
We all have different goals, priorities, fitness levels, goals, lifestyles, and preferences. Your workout program should match that.
Be your own champion
Set the goal, do the hard thing, and surprise yourself along the way. At TLM, we are here to help you become the hero of your fitness story.
Science is key
Exercise scientists, lifelong fitness coaches, and experts create our programs. Everything we do is grounded in a mix of the latest science with practical application.
Fitness should be fun
Exercise isn’t a tool for self-hate but rather an expression of love and joy- and a vehicle to reach your big goals. Well help you crush your goal, but encourage you to have fun along the way.
FAQs
Yes! All TLM memberships allow you to move between programs anytime as your goals evolve. Whether you're transitioning from FOUNDATIONS to PERFORM, or moving into RACE during race preparation and back to another program afterward, your progress and history are maintained in the app.
If you are worried about signing up for the wrong program, don't! You can change programs at any time inside the app.
At The Lyss Method, we keep equipment requirements minimal. Our programs include movement swaps for different equipment, so you can train with what you have—whether at home or in the gym. TLM is designed to be flexible and can be done almost anywhere!
Recommended Equipment:
- Barbell, Smith Machine, or Lifting Machines & Plates (optional)
- Pull-Up Bar (optional)
- Dumbbells &/or Kettlebells
- Resistance Bands (long straight or loop)
- Bench, Step, or Box for lifts & jumps
- Cables &/or Long Resistance Bands
- Cardio Equipment: Treadmill, Rowing Machine, Ski Erg, Bike, Jump Rope, or any way to do cardio (optional)
Many of our clients train from home with just basic equipment and crush it!
No, running is optional! You can pair your lifting program with any of our cardio options.
Click here to learn more about the non-running cardio workouts and programs we offer.
Prefer something else? Feel free to add your favorite endurance or cross-training activities, like cycling, rowing, or group fitness classes.
We recommend choosing programs based on your experience level, time availability, and goals. For beginners or those returning after a break, FOUNDATIONS is ideal. If you have 6-9+ months of lifting experience, PERFORM is our most popular hybrid program. LIFESTYLE works best for those with limited time (2 days/week). For those prioritizing lifting over cardio, BUILD offers higher volume. For race-specific training, RACE provides tailored support. Our coaches are available through in-app messaging to help you find your perfect fit.
All of our resistance training programs are designed to help you get stronger and build muscle through targeted strength cycles and accessory work. These movements focus on isolating muscle groups to promote growth, which is a key goal in every program! Lifting is one of the most effective ways to improve body composition.
To see the best results, make sure your nutrition supports your fitness goals. We’ve partnered with Hard House Nutrition to offer exclusive deals for TLM clients. Learn more about Hard House Nutrition here: Hard House Nutrition
All TLM memberships include coach access through in-app messaging. Our coaches can help with program selection, exercise form, workout modifications, and building training timelines for your goals. Members also gain access to our supportive community groups and comprehensive resource library with form demonstrations, mobility workouts, and guidance on common issues like shin splints and recovery techniques.
While TLM is group coaching-based and not 1:1 weekly check-ins, we do offer personalized coaching options. You can find 1:1 coaching information here.
Yes! We offer video feedback directly through the TLM app. You can post videos as often as you'd like, and our coaches will provide feedback weekly inside our form feedback group.
What our clients are saying
There's no fluff, no bs – just good programming that works. Within the last 10 months of TLM I've reached lifting goals I've struggled to reach for years, AND I've become a runner! I'm finally the athlete I've wanted to be for so long, and for every goal I reach, new doors open within the program.
As someone with a masters in exercise science and now in a PhD, the quality of the TLM programming is unmatched! Despite being in a stressful graduate program, my fitness has continued to improve and it's 100% due to TLMs amazing programming.
Strength training and race training aren’t new to me... But having them scheduled in the same programme, knowing that they complement each other, is a game changer. No more second guessing and wondering if your strength training is negatively impacting your race training and vice versa.
I have felt so good these past couple months and have seen noticeable strength improvements! I have finally been able to return to using a barbell and I have been so proud of myself!
It’s amazing how much effort and care the coaches put in to their clients. Noah has coached me through injuries and recoveries and been nothing but supportive through every step of the process. I cannot say enough amazing things about this program and staff and all the work they have put in to it!
My strength has skyrocketed and I have not experienced any injuries where I was previously injury-prone. I am hitting old PR’s for sets of 10+!
TLM has helped me find the balance in my lifting and running while also allowing me to ENJOY the training process.
I’ve PR’d deadlifts, 2 mile times, bench press, pull-ups, and a marathon time. What other program has that kind of depth?! The coaches are so helpful and knowledgeable. This program is great for literally everyone from beginner to advance level runners and lifters. So glad I found TLM!
TLM has been life changing! The structure and programming are unparalleled and all of the resources uncomplicate everything the world confuses you about. Amazing coaches, incredible programs, and an incredible community to be part of.
Functional and SUSTAINABLE. This program is so effective because of the emphasis on efforts that build up your abilities– not destroy you. TLM has taught me that balancing strength and cardio IS POSSIBLE, and to fall in love with the growth process!
I've been lifting consistently over these last 6 months and have been loving seeing the changes in my body and mind plus the strength that has been gained! I love not having to think about what I'm going to do for training day to day, plus the free cardio program.
My lifting was always sporadic and would be based off of building my own workouts. In the two months since starting TLM and having a consistent lifting schedule aligned with my running, I have seen noticeable progress and strength.
I’ve never felt stronger and more mobile. I love how you can switch between programs easily, the community support, and manageable programming that doesn’t leave you too sore to do other activities, but still gives you gains. The app functionality is great, letting you swap out exercises as needed.
It’s amazing how much effort and care the coaches put in to their clients. Noah has coached me through injuries and recoveries and been nothing but supportive through every step of the process. I cannot say enough amazing things about this program and staff and all the work they have put in to it!
My strength has skyrocketed and I have not experienced any injuries where I was previously injury-prone. I am hitting old PR’s for sets of 10+!
TLM has helped me find the balance in my lifting and running while also allowing me to ENJOY the training process.
I’ve PR’d deadlifts, 2 mile times, bench press, pull-ups, and a marathon time. What other program has that kind of depth?! The coaches are so helpful and knowledgeable. This program is great for literally everyone from beginner to advance level runners and lifters. So glad I found TLM!
TLM has been life changing! The structure and programming are unparalleled and all of the resources uncomplicate everything the world confuses you about. Amazing coaches, incredible programs, and an incredible community to be part of.
Functional and SUSTAINABLE. This program is so effective because of the emphasis on efforts that build up your abilities– not destroy you. TLM has taught me that balancing strength and cardio IS POSSIBLE, and to fall in love with the growth process!
I've been lifting consistently over these last 6 months and have been loving seeing the changes in my body and mind plus the strength that has been gained! I love not having to think about what I'm going to do for training day to day, plus the free cardio program.
My lifting was always sporadic and would be based off of building my own workouts. In the two months since starting TLM and having a consistent lifting schedule aligned with my running, I have seen noticeable progress and strength.
I’ve never felt stronger and more mobile. I love how you can switch between programs easily, the community support, and manageable programming that doesn’t leave you too sore to do other activities, but still gives you gains. The app functionality is great, letting you swap out exercises as needed.
programs 1000's of people trust
From basement dumbbells to PR's and 100-mile training. From struggling with hills to crushing running PRs. From constant fatigue to unstoppable energy. These programs don't just change fitness - they change lives.
find your program
The Lyss Method Coaches
- B.S. in Health Sciences
- M.S. in Exercise Physiology
- Ph.D. in Exercise Physiology
Dr. Alyssa Olenick pairs her Exercise Science PhD with real-world experience in lifting and endurance sports to deliver The Lyss Method’s evidence-based hybrid training.
As a researcher and athlete who’s done everything from powerlifting to ultramarathons, she knows how to help people get stronger, run faster, and thrive, without burnout.
Alyssa leads our team of expert coaches dedicated to proving you don’t have to choose between strength and endurance you can have both.
- B.S. Biology, Exercise Physiology & Psychology
- Level 2 High Intensity Tactical Training Certified Trainer
- TRX Suspension Training Certified
- B.S. Nursing
- NASM Certified Personal Trainer
Carly combines a B.S. in Interdisciplinary Studies (Biology, Exercise Physiology, Psychology), NASM Personal Trainer certification, and Registered Nurse expertise to deliver coaching rooted in both performance and health.
She’s trained everyone from U.S. Marines to everyday athletes, specializing in strength that supports endurance. A former triathlete and college lacrosse player turned trail-running, Hyrox-competing mom, Carly is passionate about helping clients build a life fueled by fitness.
When she’s not coaching, she’s exploring the Green Mountains with her family and rescue animals.
- B.S Nutrition
Science - RRCA Certified Run Coach
Shelbi has spent 15+ years in the fitness industry, evolving from personal trainer to Registered Dietitian after discovering a passion for nutrition science and a healthier relationship with food.
Once a high-schooler who struggled to finish a mile, she’s now completed 29 marathons, 35+ half marathons, and holds an RRCA run coaching certification, helping others reach their finish lines is her greatest joy.
Training to hit 40 marathons before 40 and run one in every state in honor of her late fiancé, Shelbi fills the miles (and her life) with meaning. Off the run, she’s reading, enjoying broadway musiclas, and hanging with her corgi, Pesto.
- B.S Exercise
Science - DPT
Rodney is a Doctor of Physical Therapy with a Bachelor’s in Exercise Science, blending expert coaching with evidence-based rehab for athletes of all levels.
A ex-CrossFit Games competitor, Ironman 70.3 finisher, ultrarunner, and now Hyrox athlete, he brings firsthand insight into performance, strength, and overcoming setbacks.
Focused on both physical mechanics and mental resilience, Rodney helps athletes move better, stay stronger, and develop the grit that lasts far beyond the finish line.
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- B.S. Kinesiology
- M.S. Kinesiology
- NASE Certified in Speed and Explosion
- CPPS Performance Specialist
- Westside Barbell Coaching Certified
- Hyrox Certified
Corey has spent 15+ years as a performance coach, earning his undergrad and Master’s at the University of Georgia while launching his gym, Core Blend Training.
After early years coaching competitive athletes, he found his passion helping adults train athletically, celebrating everything from first pull-ups to race PRs. Blending powerlifting with explosive athletic work, he builds strength and speed that translate to hybrid fitness.
Corey co-owns Core Blend with his wife and favorite training partner, Morgan, who he races with often (and has yet to beat). When he’s not coaching or competing, he’s into movies, chess, and Mario Kart.
- Certified Personal Trainer (NASM)
- Level 1 Olympic Weightlifting Coach
- B.S. Exercise and Sport Science
Noah turned childhood struggles with fitness into a lifelong mission to help others thrive. Now a competitive athlete in Olympic weightlifting, bodybuilding, CrossFit, triathlon, and HYROX world championships, he pairs lived experience with a B.S. in Exercise & Sport Science from UGA, NASM Personal Trainer certification, and Level 1 Olympic Weightlifting coaching.
He’s trained everyone from pros and D1 athletes to everyday hybrid athletes and currently serves as Manager and Head Trainer at Core Blend, where he even coaches the coaches.
Driven by the transformation fitness brought to his own life, Noah empowers others to find that same strength. Off the gym floor, he’s a devoted movie buff dreaming of a private theater someday.
- B.S Applied Exercise Science
- PhD Exercise Physiology
Trevor has turned a lifelong love of training into deep expertise, earning his BS in Applied Exercise Science, MS in Exercise Physiology, and PhD while actively pursuing everything from powerlifting and CrossFit to Hyrox, trail running, and climbing.
A Certified Strength and Conditioning Specialist, he’s coached athletes and everyday movers alike, including military personnel and grandparents chasing longevity. His research supporting physical activity in children with cerebral palsy reflects his commitment to accessible fitness for all.
With both scientific insight and real-world experience, Trevor equips athletes to reach their goals—no matter the arena.
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