Training

Use a test set to find some renewed motivation in the pool.

Whether you took the last few years off or raced at any opportunity available during the pandemic, there's no doubt things are different this year. Here are 9 things you need to know as we rev up for the 2023 season.

Smoothies are the perfect vessel to pack in the vitamins and benefit from anti-inflammatory nutrients.

Ever lost feeling in your fingers during a ride, had a numb foot during a long run, or felt pain in the brow after a swim? Nerve entrapment syndromes are the culprit - and they’re really common in triathletes.

Set yourself up for swimming success with drills that work on the fundamentals like body position, breathing, kicking, and relaxing.

Which of these hand positions is best for swimming? Read on to find out.

It can be one of the hardest parts of triathlon to master, but knowing how often you should run off the bike in training is a great starting point.

Armed with research, a new app is increasing accessibility to post-partum rehab for runner mothers on their journey back from childbirth.

Six-time Ironman World Champion Mark Allen shares a combo dryland/pool workout that will make you physically and mentally stronger.

It's hard to simulate the open water in the pool, but avoiding the wall during certain sets is a great way to start.

Race day is closer than you think. Are you ready? Our expert guides can help...

Celebrate St. Patrick's Day with this entertaining swim set from Irish pro triathlete Ger Redmond.

When it comes to your first triathlon, any finishing time is a good one! But if you're looking for something a little more concrete to aim for, here are a few guidelines for good triathlon times for beginners.

Six-time Ironman World Champion Mark Allen shares the run workout and mental focus cues that helped him keep going when things got tough on race day.

Don't go to the pool without a plan! Use this workout from coach Sara McLarty to establish a base for the skills you'll need come race day.

Fed up of riding the trainer? Try this workout—there's plenty for your brain and body!

For faster times with fewer miles, try incorporating plyometrics into your training.

With a big win at Super League Arena Games Montreal (over Lionel Sanders, no less), Chase McQueen's breakthrough year is only getting started. Learn more about the up-and-comer and check out two of his favorite snappy short-course workout sets.

This week’s key workout is a big, bad bike ride, broken up into physically manageable pieces, but with specific sections for mental training. Do this, and you’ll be ready for any demons of doubt that a long event could throw at you.

Think diving serves no purpose in triathlon training? Think again.

Speed and endurance are important, but technique is king. To get better run form, use this skill ladder to focus on individual elements of running technique.

Looking to improve your swim fitness and technique in one workout? We've got you covered.

Getting older doesn’t have to mean getting slower if you apply the right intensity to your training.

Over the next nine weeks, join Ironman legend Mark Allen as he shares some of his key workouts and his specific mental recipes for success.

Swimming all-star Sara McLarty shares a workout to try this weekend.

Ready to take on a new challenge? Here’s what you need to know about the rugged, epic, and - yes - extreme triathlon race format.

Learning how to swim for triathlon—and then learning how to swim well—can be one of the biggest challenges that beginner triathletes face. Here’s our guide to making it a little easier.

Use this tough-but-fair run workout to strengthen both your speed and your aerobic system.

These little powerhouses not only help fuel our training, but they define the exact ways our bodies respond to the training we do. New data says mitochondrial check ups could even help with the future of tri training and life in general.

A PT's tips for running through snow and ice without upping your injury risk.

Every runner needs a small arsenal of shoes to tackle any variety of terrain, speed, and distance. The editors from Outside Run share what kicks are in their heavy rotation.

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

These exercises will improve your core stability and reduce fatigue in the water.

The winter is dragging on and so is the time on your bike trainer. Make the most of it with these tips for staying motivated for indoor training.

If you simply work hard and focus on race-ready swims, you’ll never level up your swim game. These three early season swim workouts will help your endurance, skill, and speed.

FKTs or "fastest known times" are time-trial style attempts at records over a given distance of geography, and triathlete Alyssa Godesky holds some of the most prestigious ones.

Pedal efficiency, technique, and position set you up for the season ahead in this week's 60-minute session.

To follow a training plan, first you have to understand it.

Adequate rest and recovery are key to getting fitter—here’s how to time it right.

We talked to physical therapists about what to keep in mind—and yoga poses to practice—to prevent and treat pelvic floor dysfunction in runners and triathletes.

If freestyle is the only stroke you're doing in the pool, you're missing out on extra swim strength and speed. Build your skills, efficiency, and muscles with this IM and non-free workout from coach Sara McLarty.

Your arms are dropping lower on long runs, or your shoulders are tight and sore afterwards. Sound familiar? This is a problem that can be fixed with this weight training circuit for runners.

Army researchers assess the evidence on what makes you stronger, and speculate about new approaches that might work even better.

From the tailgate to the victory formation, you'll love knocking out this Super Bowl-themed bike workout before the big game.

Do your shoulders and arms become tired and tight while riding in or out of the aerobars? Use this upper-body weight training routine for cyclists to help decrease your fatigue on the bike and give you more energy during the run.

You can do a triathlon! Follow this road map to cross your first triathlon finish line in just eight weeks.

This kettlebell workout circuit will add strength and efficiency to your stride. You don't need much, just this guide, a bit of space, and a kettlebell.

Need to get in a pool session but only have time for a 30-minute swim workout? Make the most of your short timeframe with one of these sessions.

Your arms are only part of the swimming power equation. Use these this lower-body strength training circuit for swimming to improve your propulsion, stability, and the transition to the bike.

Pack all the toys in your swim bag for this workout from coach Sara McLarty.

Sure, there are $10k bikes and $1k race entry fees, but you have more options with far less sticker shock. Check out our expert guide to racing triathlon on a budget.

From triathlon distances to race selection to training, gear, nutrition, and more - we’ve got everything you need to start the journey to your first triathlon.

The story of how one promising young triathlete met an all-too-common fate.

Tap into your speed during the colder months without going too hard, too soon.

Swim paddles can provide technique and strength benefits in the pool—which should make you a more efficient and faster swimmer.

We’ve reached the end of our four-week mobility bootcamp, so now it’s time to take stock of improvements and how to continue to use the skills we’ve learned.

Indoor training is super efficient—if you pay attention to the right stats and tune out the rest. Use these workouts for the trainer and treadmill to stay focused on the metrics that matter.

Use these exercises to help build the strength for your post-T2 run.

Triathletes training for any distance can benefit from quick and snappy 50s, especially when they're used to cover a variety of skills and drills in a short amount of time.

It’s not magic, these simple, but unconventional, movements will progress you toward powerful quad strength. Use this video tutorial from our Multisport Mobility Bootcamp to learn how to levitation lunge.

Developing a laser-like focus may be the missing link in your strength training regimen.

Hate the dread-mill? The best way to get through an hour on the old conveyor belt is to break up the session into manageable pieces—check in with your form for even more value.

Use these videos to boost your power and efficiency on the bike with our cycling-specific strength circuit.

Taking a conservative approach to strength training after 50 isn't always necessary. In fact, low-risk training might actually create more risk.

Do you just hop right into the pool and go? You could be leaving speed on the table—or worse yet, tempting injury. Use these demonstration videos to warm up the right way before a swim.

The On Cyclon subscription running-shoe service delivers a new pair of kicks to your doorstep every three months. We put it to the test.

It’s the fourth and final week of the Multisport Mobility Bootcamp, where we’ll cement the gains we’ve achieved and check in on how far we’ve come.

Inspired by our free four-week Multisport Mobility Bootcamp, this workout from coach Sara McLarty puts you to work on the pool deck, alternating between swim sets and strength work.

Yes, you can still practice yoga, even when it feels like you can't breathe.

Not all pushups are the same. In this detailed instruction from our Multisport Mobility Bootcamp, learn more about how to refresh and upgrade the staid meat-and-potatoes exercise with hand-release pushups for triathletes.

For many, riding the bike trainer can be a royal pain in the butt. One physical therapist breaks down what’s going on down below when things go south.

When you get the opportunity to work on your form, this indoor-specific set is a great way to round out your pedal stroke.

With the recent blood shortage, and donors flocking to help, how does blood donation affect athletic performance? An ER doc explains how to time your blood donation for minimal impact on training and racing.

Suunto’s update to its popular Suunto 9 family knocks it out of the park with the new 9 Peak Pro, a sleek multisport smartwatch with an extended battery life and robust new features, like on-wrist running with power.

Getting back to running can feel overwhelming, but with the right approach it doesn't need to be.

This week’s bootcamp sessions focus on strengthening your trunk—the epicenter of all swim, bike, and run movement.

Tips and tricks that only apply on the indoor trainer.

Improving technique in one session can shave more time than months of repetitive hard training with poor technique.

Though simple at first glance, active heel raises can play a huge role in helping increase your run cadence and reduce your propensity for injury.

This simple set will help you assess where your swim fitness is—and set goals accordingly.

You were so hyped about weight training yesterday, but now you're sore - REALLY sore. How long does muscle soreness last after lifting weights, and is there anything you can do to make it go away faster?

The second week of our expert-led mobility bootcamp continues to build upon the unique movements that will help injury-proof your body in 2023.

Set your upper back free and enjoy better results with these T-spine-targeting mobility drills.

Warming up for strength training involves more than shaking out your arms and setting up your selfie cam for the 'gram. Take five minutes to properly prepare for weightlifting - you'll be glad you did.

Get reacquainted with the pool using this short and sweet swim workout from coach Sara McLarty.

Hips can be a triathlete’s best friend, or worst enemy. These two unique exercises from our Multisport Mobility Bootcamp work the hips in a very specific way to help reduce a variety of injuries.

What science says about setting meaningful, internally motivating, and satisfying goals that are exciting but not overwhelming.