🌞 Our annual FULL SEND SUMMER challenge starts 6/2-8/24. LEARN MORE.
New members save $20 off 3 mo hybrid or 4 mo run memberships (Use code 20FULLSEND)
Redefining Hybrid Training
Say goodbye to 'hybrid' programs that leave you under-recovered, burnt out, not making progress and frustrated. Or 'lifting for runner' programs that leave you undertrained in the gym.
Here we specialize in the perfect blend of lifting and endurance. Its kind of our thing.
Our app offers two membership options to suit your needs:
• Full Access Hybrid (Lifting + Run and/or Cardio)
• Running Only
With a Hybrid membership, you can pair a lifting plan with any running or cardio plan from our library at no additional cost.
Easily switch between any of our lifting, running, or cardio programs as your goals evolve, life gets busy, or your priorities change.
Our flexible structure allows you to adapt your training anytime—ensuring you stay on track to crush your goals, no matter what they are.
How it works
PICK YOUR MEMBERSHIP
Choose between our full access hybrid membership ($89/month) or run-only membership ($49/month). With hybrid access, pair any lifting program with any running or cardio plan at no additional cost—over 180 possible combinations to match your exact needs.
Not sure where to start? Don't worry about making the "perfect" choice. Our coaches will help you find the right program match based on your experience level, available time, and specific goals—whether you're a complete beginner or experienced.
get the app &get started
After signup, you'll receive instructions to download our user-friendly app where all your workouts live. Inside, you'll find clear, step-by-step guidance for every exercise, including video demonstrations and equipment substitution options for any gym or home setup.
Your program includes precisely planned progression with appropriate volume that balances your strength and cardio goals—preventing the burnout and frustration common with typical "hybrid" approaches. Every detail is handled so you can train with confidence.
Crush or change goals
Your training should fit your life, not the other way around. As priorities shift throughout the year, seamlessly switch between programs in our TLM Hybrid Cycle—focus on strength building, race preparation, or maintenance during busy periods.
Our unique approach addresses the most common problems that bring clients to us: feeling undertrained in the gym with typical runner programs, overtrained when trying to do too much, or stuck with cookie-cutter plans that don't adapt to your changing needs. Coach support is always available in the app, so you're never alone in your journey.
Coaching That Addresses Your Real Challenges
At TLM, you're never just another subscription number. Unlike typical fitness platforms that provide programs but leave you to figure things out alone, our coaching team provides the guidance that makes all the difference in your success.
Direct Access to Expert Support: Our coaches are just a message away in the app, ready to help with the exact challenges our members commonly face like
✓ Program selection confusion? We'll guide you to the perfect program combination for your experience and goals
✓ Special circumstances like postpartum return, injuries, or age-related considerations? We'll help with modifications
✓ Race preparation questions? Get personalized timelines and training guidance for your specific event
✓ Balancing multiple priorities? Develop strategies to maintain progress during life's busiest seasons
✓ Equipment limitations? We'll provide substitution options for any setup
Real Human Connection Makes the Difference: We've eliminated the frustrating barriers between you and expert guidance. No automated responses or week-long waits—just responsive, knowledgeable coaches who understand the unique challenges of hybrid training.Your success is our mission, which is why thousands of members tell us the coaching support is what truly separates TLM from other fitness platforms they've tried.
full hybrid membership
find program(s) + get startedIncluded with full access Hybrid Memberships:
Lifting Program
Demo Videos & Instructions
Group Community & Form Feedback
Travel Workouts
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TLM App Access
Cardio Programs
Coaching Support
Resource Library
Running or Hiking Plans (at no additional cost)
Mobility Library
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Forget rigid training plans that can't keep up with your life.
The Lyss Method solves the most common problem we hear from clients: feeling trapped in rigid programs that can't evolve with your life.
With 180+ program combinations and seamless switching between them, your training adapts precisely when you need it—without additional fees or starting over.Perfect Program Transitions, Every Time.
✓ Shift from strength focus (BUILD/PERFORM) to race preparation (RACE) instantly
✓ Maintain progress during busy periods with time-efficient options (LIFESTYLE)
✓ Return confidently after breaks with proper progression (FOUNDATIONS)
✓ Address special circumstances with personalized coaching guidance.
No more cobbling together disjointed programs or guessing which combination is right for your needs. Our comprehensive system delivers properly balanced strength and endurance training in one platform, with expert coaches just a message away to help you navigate every transition.E
xperience what thousands of members have discovered—fitness that finally adapts to YOU, not the other way around.
Running only membership
find program + get startedIncluded with Running Only Memberships
Running or
Hiking Plan
TLM Group
Community
Coaching
Support
Resource
Library
TLM App
Access
Mobility
Library
We see you hesitating.
The truth is, making the "perfect" choice isn't what transforms your fitness—it's simply beginning the journey.
Our coaches Will personally guide you from day one, helping map your running
timeline, customize your strength approach, and adjust as you progress.
Remember: You Can Switch Programs Anytime, Start At Your Current
Fitness Level, And Get Expert Guidance Every Step Of The Way.
Your only decision today? - Choose hybrid or running-only.
TLM is HSA / FSA reimbursement eligible - Click here to find out more
Compare Lifting Programs
Lifting Program Week Overview
These are what you can expect when signing up.
Hybrid Program
Pairs We Love
FOUNDATIONS + Beginner Runner
FOUNDATIONS + 1-2 MI, 5-10k, BB 5-20 MPW
FOUNDATIONS + Beginner Cardio
PERFORM + 1-2 MI, 5K-13.1, BB 5-30 MPW
PERFORM + On Demand Cardio
RACE + 5K-50K Racing
BUILD + 1-2 MI, 5-10K, BB 5-20 MPW
BUILD + On Demand Cardio
LIFESTYLE + On Demand Cardio
LIFESTYLE + 1-2 MI, 5K-13.1, BB5-40 MPW
Weekly Run Splits
OR speed work day
day (not in beginner run or 5k)
Our Most Popular Programs
Our science-backed programs transform both hybrid athletes and focused runners—helping you build strength, increase speed, improve endurance, and enhance overall athletic performance. Whether you're balancing strength with running or focusing solely on running progression, our expertly designed plans fit seamlessly into busy schedules while delivering measurable results for your specific goals.
find your program
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.
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