Redefining Hybrid Training
Strength that boosts your endurance.
Cardio that feels realistic - not over done.
Stop forcing separate programs to work together. Our system combines strength and cardio so they build each other — not burn you out.
pick your membership and get started
find your program
LIFTING / hybrid
Finally, strength training that works WITH your other goals. Join any lifting program below to start and running or cardio plans inside - no additional cost.
- You're returning to fitness after pregnancy, injury, or a long break
- You're newer to lifting and don't know where to start
- You want to build a base before advancing to more complex program
- Our #1 most popular program (loved by thousands of members!)
- Has at least 6-9+ months of lifting experience
- Wants to excel at both strength training and endurance activities without compromising either
- Seeks balanced programming that builds muscle and strength while leaving energy for endurance goals
- Needs efficient workouts that still get results and that help them balance lifting and endurance
- Has at least 1-2+ years of consistent lifting experience
- Prioritizes strength development and muscle building as primary fitness goals over endurance
- Is in an endurance off-season or wants to focus on building a strength foundation
- Can dedicate 75-90 minutes to quality training sessions 3-4 times weekly
- Wants to maintain some low level cardio/running without compromising strength gains
- Has 3-6+ months of lifting experience but limited weekly training time
- Balances multiple priorities including work, family, and other activities
- Wants effective strength training without sacrificing endurance goals
- Needs a program that adapts to a variable, busy schedule
- Values efficient workouts that deliver results without excessive gym time
- Ideal for runners who want the benefits of strength training without excessive fatigue
- Wants to utilize lifting to finish their next race stronger and healthier.
- Wants a program to pair with their race training.
- Feels like they can't keep lifting going into races and wants a realistic way to stay strong this race season.
- Wants a program that specifically tapers and adjusts lifting volume to match their running and prepare them for race day.
- 2 or 3x/week, 45-60 minutes
- Is preparing for an upcoming HYROX competition (first-timer or returning competitor)
- Has previous lifting and running and cardio experience (at least 6 months recommended)
- Can run for at least 30 minutes
- Can commit to 5 training days per week for optimal preparation
- Wants a complete program that addresses all HYROX-specific movements and demands
- Prefers an integrated approach rather than piecing together separate programs
road running
Every distance. Every goal.
Integrates perfectly with our lifting programs or can be done on their own:
• Running-Only: Pure focus on running goals
• Hybrid: Add a running plan to a lifting plan at no additional cost
Need help choosing? Our coaches will help build your timeline to your race day or goal.
- You're completely new to running and want to start safely
- You're returning after a long break, injury or pregnancy
- You want a gradual, confidence-building approach to running
- You've tried running before but struggled with doing too much too soon
- Is training for their first 5K or looking to run 3.1 miles without stopping
- Wants to set a new personal record at the 5K distance
- Is using the 5K as speed training during their off-season
- Is training for their first 10K or looking to run 6 miles without stopping
- Wants to set a new personal record at the 10K distance
- Is using the 10K as speed training during their off-season
- Runners looking to train for their first half marathon.
- Experienced runners looking to PR their half marathon.
- Runners needing to build up their mileage before moving into a bigger running goal.
- Runners looking to train for their first marathon.
- Experienced runners looking to PR their marathon.
- Runners looking to train for a faster flatter 26.2- 50k
- Wants beginner, intermediate, & advanced options.
- Needs to pass a performance test.
- Wan't to work on all out speed
base building / off season
Build your running foundation or maintain fitness between race goals.Perfect for off-season training, general fitness, or preparing for future race training.
Two ways to train:
• Running-Only: Pure focus on running
• Hybrid: Add a running plan to a lifting plan at no additional cost
Need help choosing a run plan? Our coaches will help build your timeline to your race day or goal.
- Is looking to maintain running fitness between big race goals or ‘off season’
- Is looking to develop their aerobic base and work on zone 2
- Is looking to build a running base before a big race goal
- Wants to run for general health without racing
trail running & hiking
Conquer mountains, trails, and ultramarathons with confidence. Designed for the unique demands of outdoor terrain - from scenic trail races to epic hiking adventures.
Two ways to train:
• Running-Only: Pure focus on trail
• Hybrid: Add a running plan to a lifting plan at no additional cost
Need help choosing? Our coaches will help build your timeline to your race day or goal.
- Looking to run a 15k or similar trail race
- Using a 15k as a base to prepare for a longer distance goal
- Looking to run a trail half marathon race
- Using a trail half marathon as a base to prepare for a longer distance goal
- Looking for a strategic, gradual build with structured runs and vertical training
- Is looking to run a 25-30k trail race.
- Is using a 25-30k as a base or while or longer distance ultra marathons of 50k-50 mi
- Looking for a strategic, gradual build with structured runs and vertical training
- Is looking to run their first ultra-marathon.
- Is looking train for or PR a 50k
- Looking for a strategic, gradual build with structured runs and vertical training
- Is looking to run a 50 mile ultra marathon.
- Is looking to PR their 50 miler
- Looking for a strategic, gradual build with structured runs and vertical training
- Looking to run a 100k ultramarathon
- Looking to PR their 100k ultramarathon
- Looking for a strategic, gradual build with structured runs and vertical training
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- Training to complete your first 100‑mile ultramarathon
- Aiming to set a personal best in your next 100‑mile race
- Looking for a strategic, gradual build with structured runs and vertical training
- Hiking program (running not required)
- Includes vertical gain / hills training
- Beginner, intermediate and advanced options
non-running Cardio
Pure cardio training without the running. Perfect for enhancing your lifting routine or improving cardiovascular fitness using any equipment - rowing, biking, ski-erg, or whatever you prefer.
Available with every lifting program.
- Is looking to add non-running cardio to their lifting routine.
- Wants a fun approach to cardio training that includes variety.
- Pair with any TLM lifting plan with our hybrid membership
STOP GUESSING. START SUCCEEDING.
Finally, training with a plan that evolves as you do. When your goals change or life gets busy, your training adapts instantly. No starting over. No guesswork. Just seamless transitions between any program focus.
One membership. Every possibility.
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.
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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