Doc Lyss Fitness

Most people have no idea how much cardio they actually need to improve their health. Some are afraid it will “kill their gains.” Others think cardio will make them gain weight or ruin their hormones. And a lot of people simply feel too busy to add anything else to their routine.

In this video, I break down exactly how much cardio is enough for real health improvements—according to the science, not the internet. We’ll talk about the minimum recommendations, what counts as cardio, how to mix moderate and vigorous intensity, and why even small amounts of consistent aerobic exercise dramatically change long-term health outcomes.

Cardio isn’t just about running marathons. Activities like walking, cycling, rowing, hiking, stair stepping, dancing, and swimming all count when they’re performed at an intensity that challenges your aerobic system. And you don’t need hours a week to make progress—every minute you do matters, and it all adds up.

If you want to:
✔ reduce cardiovascular disease risk
✔ improve metabolic and mitochondrial health
✔ increase VO₂ max
✔ build longevity and healthspan
✔ and feel stronger and more capable

…then cardio needs to be part of your life.

Whether you’re a lifter, a hybrid athlete, a beginner, or someone who just wants to live longer and feel better, this video will give you a clear, science-based answer on how much cardio you should actually be doing.

5 days ago | [YT] | 16

Doc Lyss Fitness

Vertical trail running is a very different demand than flat road running. The constant climbing changes how your muscles work, how your heart rate responds, and how quickly fatigue builds. If you train for vert the same way you train for flat terrain, you’ll feel it fast — usually in the form of heavy legs and blown pacing.

In this video, I break down what actually matters when training for vertical trail running. We’ll talk about how to build climbing-specific endurance, how to structure your running and strength work, and how to avoid overloading intensity while still getting stronger on hills.

This approach is designed for runners who want to handle sustained climbs efficiently, maintain control over their breathing, and finish strong instead of falling apart halfway through the course.

📌 In this video, you’ll learn:
- How vert changes the demands on your body
- What types of runs best prepare you for climbing
- How strength training supports uphill performance
- How to manage fatigue so you don’t overtrain

If you’re training for a vertical trail race or just want to get better at climbing terrain, this will give you a clear, practical framework you can actually apply to your training.

1 week ago | [YT] | 8

Doc Lyss Fitness

Your warm-up can make or break your HYROX race. Most athletes either do too much, spike their heart rate, and burn energy early… or they barely warm up at all and spend the first station trying to “wake up” their body.

In this video, I’ll walk you through a simple, effective warm-up that prepares your muscles, your breathing, and your nervous system for the demands of HYROX. You’ll learn how to raise your core temperature, activate the right movement patterns, and start the race feeling ready instead of rushed.

This is the exact method I use with hybrid athletes who want to start smooth, avoid early fatigue, and maintain control throughout the entire race.

2 weeks ago | [YT] | 6

Doc Lyss Fitness

End of year chaos doesn't mean your fitness has to disappear. 🎄

Introducing WODMAS: 12 days of free workouts that are quick, simple, and designed for the busy holiday season.

✓ 10-20 minutes each 
✓ Bodyweight or minimal equipment 
✓ Do them anywhere: home, travel, wherever the season takes you

Consider it our thank-you for being part of this community.

Get the free workouts here: doc-lyss-fitness.myflodesk.com/wodmass

3 weeks ago | [YT] | 29

Doc Lyss Fitness

You could hit every 2026 lifting & running goal ... if you just start tomorrow.

Wondering why your training isn’t working (even though you’re “doing everything right”)?👇🏻

Most lifting plans? - Not built for runners, Hyrox athletes, hybrids, or anyone who loves cardio. They’re written for people who lift first… and maybe add a walk if they’re feeling spicy.

Most running plans? - Train you for ONE race, then vanish. No base. No long-term structure. No weakness work. Zero injury protection.

So when you try to combine the two? It backfires. Fast.

You end up stacking heavy lifting volume on top of generic running miles (hi Runna + random PDFs), and then wonder why:

• Progress stalls
• You’re always sore
• You feel injured or exhausted
• Balancing both feels impossible

Meanwhile you’re paying for multiple plans, saving IG posts, Googling how to make it all fit… and making donuts in place.

Here’s the truth: YOU aren’t the problem. Your programming is.
You need a plan built around your running volume, schedule, fitness level, and actual goals—one that grows with you instead of burning you out.

That’s exactly what we do inside my hybrid programs @thelyssmethod.

And starting TOMORROW, you can try the Hybrid Lift + Run/Cardio/Hike tracks for $28 for 28 days. Today is the LAST CHANCE to join us.

Join us inside: view.flodesk.com/emails/6920bd6acdc9db517e720238

3 weeks ago | [YT] | 8

Doc Lyss Fitness

Over the past few years, one clear trend when talking to those of you who are ‘TLM curious’ but are hesitant to make the jump to join..

You aren’t sure which program to sign up for and don’t want to join the wrong thing.

And we have heard you, loud and clear! 🗣️

To help you feel more confident and figure out what program is the best TLM fit for you this holiday season, we’re offering a month-long trial.

🎄This year, we are bringing it back: TLM 28/28 trial—try 28 days of TLM for $28.

Trialing our main lifting programs, on-demand library, and sample running weeks. Get a taste of what TLM is all about, and find your best-fit program for a fraction of the cost. 👀

Click the link below to get the link to join + all the details!

🗓️ Starts 12/1 through 12/28.

doc-lyss-fitness.myflodesk.com/28-28

3 weeks ago | [YT] | 11

Doc Lyss Fitness

Over the past few years, one clear trend when talking to those of you who are ‘TLM curious’ but are hesitant to make the jump to join..

You aren’t sure which program to sign up for and don’t want to join the wrong thing.

And we have heard you, loud and clear! 🗣️

To help you feel more confident and figure out what program is the best TLM fit for you this holiday season, we’re offering a month-long trial.

🎄This year, we are bringing it back: TLM 28/28 trial—try 28 days of TLM for $28.

Trialing our main lifting programs, on-demand library, and sample running weeks. Get a taste of what TLM is all about, and find your best-fit program for a fraction of the cost. 👀

Click the link below to get the link to join + all the details!

🗓️ Starts 12/1 through 12/28.

doc-lyss-fitness.myflodesk.com/28-28

1 month ago | [YT] | 11

Doc Lyss Fitness

I finally ran my first road marathon—after 17 ultramarathons and a 100-miler—and it was nothing like I expected. This is the full Richmond Marathon race weekend vlog: the pre-race nerves, the carb-loading chaos, the mid-race meltdowns, and the unexpected comeback that helped me run a 3:43 marathon.

This video shares the real, unfiltered look at:
→ What it’s like running 26.2 miles on roads after years of trail running
→ My fueling strategy (75g carbs/hr)
→ Pacing challenges, gear mistakes, and finding my rhythm again
→ The mental game that carried me through the hardest miles
→ Why “the marathon rewards patience” became my mantra
→ The emotional finish & celebrating 30+ athletes from The Lyss Method Team

If you’re training for your first marathon, chasing a PR, or balancing running with real life—I hope this vlog inspires you to take a chance on yourself and do the big, scary thing anyway. 🤍

1 month ago | [YT] | 17

Doc Lyss Fitness

Over the past few years, one clear trend when talking to those of you who are ‘TLM curious’ but are hesitant to make the jump to join..

You aren’t sure which program to sign up for and don’t want to join the wrong thing.

And we have heard you, loud and clear! 🗣️

To help you feel more confident and figure out what program is the best TLM fit for you this holiday season, we’re offering a month-long trial.

🎄This year, we are bringing it back: TLM 28/28 trial—try 28 days of TLM for $28.

Trialing our main lifting programs, on-demand library, and sample running weeks. Get a taste of what TLM is all about, and find your best-fit program for a fraction of the cost. 👀

Click the link below to get on the waitlist + all the details!

🗓️ Starts 12/1 through 12/28.

doc-lyss-fitness.myflodesk.com/28-28

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1 month ago | [YT] | 33

Doc Lyss Fitness

Taper week is here! I'll share how I taper for my marathon. I explain what tapering is, why we cut back before race day, and how I balance running, lifting, and recovery to stay fit. I'll cover my last lift, adjusting mileage and intensity, taper changes, and more.

Whether it’s your first or tenth marathon, taper week can feel odd, less structure, more rest, nerves. I’ll explain it all simply and evidence-based.

For more hybrid training, running tips, strength advice, or science breakdowns, subscribe!

1 month ago | [YT] | 7