Training

Use key workouts, past results, and simple algorithms to predict your possible triathlon finish time—but stay flexible when it comes to race day.

Stress, nerves, time zone changes, unfamiliar surroundings—the week before your race is loaded with sleep saboteurs. Here's how to get some solid shut-eye ahead of your big day.

The back-and-forth nature of this triple brick makes for a great opportunity to nail your transitions.

After becoming the youngest adult to run 100 marathons, she’s chasing even bigger running goals and helping fellow Dreamers and young women realize their own potential

The best race performance will come from smart pacing, and a windy day will change what it feels like to make the bike go fast.

Improve (and use) all four quadrants of your pedal stroke.

Buckle up: We have an entire two-week meal plan for busy triathletes, from daily meal suggestions to start-to-finish recipes that go quickly from fridge to fork — just heat and eat!

Don’t let achy shoulders and other bits hold you back from bombing in the aero position. Here’s your prescription for staying slippery.

A new review looks at the potential for genetic testing—and the challenges.

Charge up your running to prevent everything from muscle cramps to brain drain.

In this set from coach Sara McLarty, your pull buoy is going to get as much of a workout as you are.

A more inclusive sport for neurodiverse athletes starts with coaches, trainers, and race directors.

Race week can leave you feeling sluggish and stressed. Keep your muscles activated and firing—and ready for the big day—with these light neuromuscular activation exercises.

Seriously, stop peeing in the pool, you sickos.

Simulate race-day run fatigue with this bike/run interval workout.

To keep back pain from derailing your training, you need to train your spine stability — and doing crunches, back extensions, or general lifting won't cut it. Learn why, and learn what exercises to do instead.

How to train your proprioception to more effectively control body movements and improve power, speed, agility, and durability.

Focusing on your legs is one of the best ways to improve as a swimmer, as a strong swim kick leads to better leg strength and endurance all around. Give it a try with this kick set from coach Sara McLarty.

Get a glimpse of the expert Q+A with Skye Moench in the Team Triathlete community, where she covered everything from bouncing back from her crash to the race eve protocol she swears by (spoiler: it involves ice cream).

In an excerpt from his new book, ‘Do Hard Things,’ Steve Magness explains a clever tactic to combat anxiety and free yourself to perform.

A 24-year-old triathlete from Denmark with a short race resume crossed the line 10 minutes before the two-time Ironman World Champion in his first try at Europe’s biggest tri. How did that happen?

The onset of change need not be feared, because we have ways to battle it every step of the way.

The stairs engage many muscles including core, quads, hamstrings and calves, while also keeping heart rate up for cardiovascular benefit.

Finish one of these epic swim workouts for triathletes, and you'll have a newfound confidence in the water (you badass, you).

Use these skills sessions to help you become a more efficient, confident and safer triathlete on the bike.

This is how the three-time Olympic medalist gets ready for the mixed relay.

Looking to mix it up in the pool this weekend? Here's a creative workout from coach Sara McLarty.

Masters swim coaches are great at working on the fine points of technique, but most don't have the training to work with adults on the fundamentals.

By getting comfortable with being out of the saddle, you can better control heart rate spikes from standing during a race.

No one knows the Ironman Lake Placid course better than race champion and coach Jennie Hansen. Prep with her expert race recon, from Lake Placid course profiles to necessary gear to the best spots for spectators.

Forget having to learn a separate sequence for warm-up, cool-down, or recovery. These 8 poses targeting runners’ most-used muscles will help keep your body happy and injury-free.

Real-life advice from neurodiverse triathletes on their experiences, unique challenges, and opportunities encountered in training and racing.

Menstruation and inspiration are in focus as German Laura Philipp talks us through an Ironman-brand record-setting day at Ironman Hamburg.

When "good enough" starts to slow you down.

A new swim workout to take to the pool this weekend.

Mixed relay was the most exciting event at the Olympics, and now it's the most exciting event to hit the age-group scene. Learn about the distances, how to build your team, and what strategies you'll need to succeed.

Two of the world’s top long-course coaches, Siri Lindley and Dan Lorang, dig into the good and bad behind racing with data or racing by feel.

2021 USAT champion and Milwaukee resident Annamarie Strehlow shares her expert race recon on the USAT AG Nationals courses.

Put yourself in a paratriathlete's shoes - er, swim cap - and find your feel for the water with this paratriathlon simulation swim from Paralympian and coach Aaron Scheides.

As triathletes, we focus on a few of the body's systems—skeletal, muscular, cardiovascular, respiratory, and even digestive—but did you know the single biggest make-or-break system for triathletes could be the endocrine system?

Coach Maria Simone explains what role rest days play in recovery.

Here’s how to set your little striders up for long-term health and fitness success.

“A lot of people think, ‘Oh, if I go up to altitude for a weekend and come back down, it’ll be a benefit.' But it’s the opposite."

Not a morning person? Not a problem. In the 5 minutes in between hitting the snooze button, you can set the tone for your entire day.

Bored in the pool? Here's a new workout from Triathlete contributor and swimming all-star Sara McLarty.

The algorithms used to estimate your training load have some fundamental flaws, scientists say.

These short, punchy bursts of speed are just what you need to get out of your Zone 3 plateau.

An Ironman distance triathlon—sometimes called the iron-distance—is 140.6 miles. But why?

Acute pain can usually be easily resolved by correcting a training error, while long-term pain often requires long-term care.

Tracking your metabolic flexibility on a simple device might sound good, but experts say it’s not that simple.

In this set from coach Sara McLarty, your pull buoy is going to get just as much of a workout as you are.

Well-intentioned friends and family sometimes say things to their triathlete-in-training that sound encouraging, but really aren't. Here's what to say instead.

This killer workout uses changes in pace to increase your threshold on the bike.

Athletes like Kristian Blummenfelt and Lionel Sanders are pushing triathlon (and themselves) to new levels by breaking down pain barriers. How do they do it, and what can everyday triathletes learn from them? A neuroscientist explains.

The work needed to go faster on the bike requires you to really stretch beyond your comfort level.

When it comes to swimming, most triathletes believe you can either be fast or you can be smooth. That's not the case. Master both swim styles with this set from coach Sara McLarty.

There is no such thing as a perfect bike cadence, but cadence is an important piece of the overall cycling puzzle.

Use Meredith Kessler's creative pyramid fartlek run set to celebrate Global Run Day the only way a triathlete should: by getting on your grind.

Strength training is supplemental work to swimming, biking, and running that doesn't have to be long or complicated. These quick routines will help.

Like the two-hour marathon chase, this weekend’s assault on the seven- and eight-hour Ironman barriers will require some rule-bending

Stairs aren’t just for stepping—this creative routine will have your whole body feeling the burn

Don't swim lap after lap with no purpose! Try this week's workout from coach Sara McLarty.

Get the most from your power meter by understanding the differences between normalized and average—and when to use each.

After a second place finish in 2015 and a third place finish in 2017, Jackie Hering finally took the win in Chattanooga over a killer field. Her secret? Self-coaching, finding balance with family, and racing a half-marathon in her build-up.

Throw a little “speed play” into your training holding pattern with a run that makes the miles fly by.

How do you transition? How do you set up your area? How do you navigate aid stations? How do you do it like a pro?

Walking during an Ironman marathon is a surprisingly sound strategy, but if you want to do it right there's a catch.

Loosen up those tight hips—and let go of whatever you’re holding onto—with this short sequence.

Think you can't get a good strength session in while you're traveling? Think again.

This set from coach Sara McLarty is full of good-for-you swim drills, broken into small sets of 4x50 to make them a little bit easier to swallow.

Prepare for your open-water swim in the pool with this spicy set.

Master your “arousal control” in training to not only race your own race better, but to tackle life challenges with more ease.

Sleep is an important component of injury recovery - but how are you supposed to get shut-eye when your injury makes it hard to get comfortable?

“If I hadn’t found swimming, biking, and running, I’d probably be pretty sick right now–if I was still alive."

We get inside insight into the tactics, the race plan, and the lead pack dynamics (and yes, that final-mile duel) that put Kiwi Braden Currie on the podium at the Ironman World Championship.

This Olympic-distance specific set will get you ready for your next 1500-meter swim.

Here's the latest installment from our Norwegian training experiment, including lactate testing data and sample workouts.

Are you the Social Butterfly or the Tech Geek? The Lone Ranger or the Hardcore Racer? We've got the lowdown on the five most-commonly found characters in Zwift.

Ever wondered what Sanders does in race week? Check out this run session to find out more and give it a go yourself.

We do a deep dive analysis on training with HRV to help you get the most from this all-important metric.

Race season has arrived. We take a look at some key open-water drills to help improve your swim.

Wellington tells the story of how she fought her way through a roller coaster of pain and fear to claim a fourth Ironman world title. And pros share their mind-over-matter tips.

Hit the weekend with this creative swim workout from swimming all-star Sara McLarty.

Get a sneak peek at the workout that Gustav Iden and Kristian Blummenfelt will be doing the day before the Ironman World Championship.

Looking to stretch out your back after a long ride or heavy training weekend? Start with these seven back stretches for triathletes.

With the help of high-performance coach Alan Couzens, our managing editor finds out exactly what the Nordic approach entails—and tests it herself.

Double threshold workout days, long slow runs, and lactate tests galore: What happens when you try to train like a Norwegian?

In this month's show, we do a deep dive on sports psychology and discuss the impact the mind can have on performance.

Don't let the short sets in this workout fool you - collectively, these sprints pack a punch!

A new review shows a potential link between structural injuries and an athlete's personal attitudes, stressors, and relationships.