108: Dr. Alyssa Olenick: The Real Truth About Hybrid Training
The Real Truth About Hybrid Training: Why You Don't Have to Choose Between Strong and Fit
Stop choosing between strength and cardio. Dr. Alyssa Olenick breaks down hybrid training, debunks "cardio kills gains," and shares how to train for multiple goals.
If you've been stuck choosing between being strong OR having good cardio, this conversation is about to change everything.
The fitness industry loves to put you in a box. You're either a lifter or a runner. You're building muscle or improving endurance. You're prioritizing strength or prioritizing cardiovascular fitness. Pick a side and stay there.
But what if you don't want to choose? What if you want to be strong AND fit? What if you want to lift heavy, run fast, and feel capable in every area of fitness?
In this deep-dive conversation with Dr. Alyssa Olenick (Doc Lyss), exercise physiologist, ultramarathon runner, and hybrid training expert, Tara breaks down what hybrid training actually is, why the "cardio kills gains" myth needs to die, and how you can train for multiple goals without sacrificing your progress.
If you're tired of the either-or mentality and want to build a body that's both strong and resilient, this episode delivers the roadmap.
What Is Hybrid Training (And Why It Gets Pushback)
Let's start with the basics: hybrid training is exactly what it sounds like, training that combines strength and cardiovascular conditioning to build multiple fitness qualities at once.
Dr. Alyssa explains that hybrid training isn't just for elite athletes or people with endless time to train. It's for anyone who wants to be well-rounded, functional, and capable across different types of physical demands.
But here's where it gets interesting: hybrid training gets pushback from both sides. Lifters think you're wasting your time with cardio and sabotaging your gains. Runners think you're compromising your endurance work by lifting weights. The fitness industry loves to create these camps and make you feel like you have to pick one.
The reality? Most people would benefit from a hybrid approach. You don't need to be training for an ultramarathon or a powerlifting meet to want both strength and cardiovascular fitness. In fact, being strong AND having good cardio is what functional fitness actually looks like.
Hybrid training isn't about being mediocre at everything. It's about being capable across the board, strong enough to lift heavy, fit enough to go the distance, and resilient enough to handle whatever life throws at you.
Defining True Cardiovascular Training
Here's where a lot of confusion comes in: not all cardio is created equal, and what most people think is "cardio" isn't actually cardiovascular training.
Dr. Alyssa breaks down that true cardiovascular training is structured, intentional work that improves your aerobic capacity, lactate threshold, and overall cardiovascular efficiency. We're talking about zone 2 work, tempo runs, interval training, and efforts that actually challenge your cardiovascular system.
A 10-minute walk after your workout? Great for movement and recovery, but it's not cardiovascular training. A HIIT class that's mostly rest with short bursts of effort? Also not true cardio. A leisurely bike ride where you're barely breaking a sweat? Nice, but not moving the needle on your cardiovascular fitness.
This distinction matters because when people say "I already do cardio," they're often not doing enough to actually improve their cardiovascular system. And that's why they're not seeing the benefits that come with better aerobic fitness, improved recovery, better work capacity, enhanced fat oxidation, and overall health.
If you want the benefits of cardio, you actually have to do cardio. Not just move more.
Debunking the "Cardio Kills Gains" Myth
Let's tackle the elephant in the room: the idea that cardio will destroy your muscle gains.
Dr. Alyssa is blunt about this, for most people, cardio is not killing their gains. In fact, most people aren't doing anywhere near enough cardio to interfere with their strength training.
The "concurrent training effect" that people love to cite, where high volumes of endurance training can potentially interfere with muscle growth, requires WAY more cardio than the average person is doing. We're talking about serious endurance training, multiple hours per week, combined with serious strength training volume.
If you're lifting three to four times a week and doing a couple of cardio sessions, you're not in interference territory. You're just well-rounded.
The real issue isn't that cardio kills gains. It's that people under-fuel, under-recover, or try to do too much at once without proper programming. If you're eating enough, sleeping enough, and programming your training intelligently, you can absolutely build muscle while also improving your cardiovascular fitness.
In fact, having better cardiovascular fitness can actually support your strength training by improving your recovery between sets, increasing your work capacity, and helping you handle higher training volumes.
Stop using "cardio kills gains" as an excuse to avoid cardiovascular training. For most people, it's just not true.
Strength vs. Endurance Backgrounds in Hybrid Training
One of the most interesting parts of this conversation is the discussion around how your training background impacts your approach to hybrid training.
If you come from a strength training background, adding cardio can feel intimidating or like you're losing your identity. You're worried about getting smaller, losing strength, or not being "a lifter" anymore.
If you come from an endurance background, adding strength training might feel like it's slowing you down or making you feel bulky and heavy.
Dr. Alyssa emphasizes that both types of athletes need to get comfortable being uncomfortable in their weaker area. If you're a lifter, you need to accept that cardio is going to suck at first. If you're a runner, you need to embrace that building strength takes time and might feel awkward initially.
The key is recognizing that being well-rounded means being willing to be a beginner again in some areas. Your ego might take a hit. You might not be the best in the room. And that's completely okay.
Hybrid training isn't about being elite at everything. It's about being competent across multiple domains, and that requires humility and patience.
Genetics and Training Adaptations
Here's a reality check: genetics play a role in how you respond to training, and not everyone is going to have the same ceiling for strength or endurance.
Dr. Alyssa talks about how some people are naturally more strength-dominant, while others are more endurance-dominant. Some people build muscle easily. Some people have naturally great cardiovascular capacity. And some people are somewhere in the middle.
But here's what matters: regardless of your genetics, you can still improve. You can get stronger. You can improve your cardiovascular fitness. You might not become an elite powerlifter or an Olympic marathoner, but you can absolutely become more capable than you are right now.
The goal isn't to fight your genetics or force yourself into a mold that doesn't fit. It's to understand your strengths and weaknesses and work with them to become the best version of yourself.
If you're naturally stronger, embrace that and use it as a foundation to build your cardio. If you're naturally more cardiovascularly gifted, use that as a base to add strength. Play to your strengths while working on your weaknesses.
Structuring Hybrid Training with Limited Time
One of the biggest questions people have about hybrid training is: how do I fit it all in when I only have three to four days to train?
Dr. Alyssa's approach is refreshingly practical. You don't need to train six days a week to see results. You just need to be strategic about how you structure your training.
Here's how she recommends approaching it: prioritize your strength training sessions first—three to four days a week of solid strength work. Then, add in your cardio strategically. Maybe that's a longer Zone 2 session on a non-lifting day, a tempo run after a lower body lift, or intervals on a separate day when you're fresh.
The key is not trying to do everything in one session or burning yourself out trying to cram too much into your schedule. Quality over quantity. Intentional programming over random volume.
You don't need endless time to train. You just need to be smart about how you're using the time you have.
Recovery Protocols for Hybrid Athletes
If you're training for both strength and cardiovascular fitness, recovery becomes even more important.
Dr. Alyssa emphasizes that recovery isn't just about ice baths, compression boots, and fancy tools. It's about the basics: sleep, nutrition, stress management, and smart programming.
Are you eating enough to support your training volume? Are you getting seven to eight hours of quality sleep? Are you managing your stress? Are you taking rest days when you need them?
Those are the non-negotiables. The fancy recovery modalities can be helpful, but they're not going to save you if you're under-sleeping, under-eating, or over-training.
The other key piece of recovery for hybrid athletes is learning to differentiate between productive discomfort and destructive stress. Some soreness and fatigue is normal. Feeling constantly run down, getting sick frequently, or seeing your performance tank? That's a red flag.
Recovery is where adaptation happens. If you're not prioritizing it, you're not going to see the results you're working for.
Learning to Listen to Your Body (And Why "Failure Is Feedback")
One of the most powerful mindset shifts Dr. Alyssa shares is the idea that failure is feedback.
When you're training for multiple goals, some days are going to feel hard. Some workouts are going to suck. Some weeks you're going to feel tired. And that's not failure, it's information.
Maybe you need to dial back your training volume. Maybe you need to eat more. Maybe you need an extra rest day. Maybe you need to adjust your expectations based on where you are in your cycle or what else is going on in your life.
Learning to listen to your body isn't about being soft or making excuses. It's about being smart and sustainable. It's about recognizing that pushing through everything doesn't make you tough, it makes you broken.
The strongest athletes aren't the ones who ignore their bodies. They're the ones who pay attention, adjust accordingly, and play the long game.
Ready to stop choosing sides and start training like the well-rounded athlete you want to be? If you want personalized programming that balances strength and cardiovascular fitness without burning you out, check out Broads 1:1 Coaching and work with a coach who understands hybrid training.
What's your biggest struggle with balancing strength and cardio? Share your experience with the Broads community on Instagram @broads.podcast, we'd love to hear what's holding you back.
