Training

Snorkels, fins, pull buoys—we love to use them, but it's important to make them really work for you.

Whatever kind of strength training you practice, these stretches can help prevent aches and pains.

Here’s a simple recovery swim, which is great for recouping from a tough race or virtual effort.

Seven-time IMAZ finisher and local Roy Hichens shares an insider look at the course and destination for age groupers racing Ironman Arizona—everything from training locations and gear choices to pacing strategy—so that you can have your best race weekend experience at this popular desert race.

Success stories from Laura Philipp, Nikki Bartlett, and Matt Hanson are held up as evidence that any age-grouper could become a top pro with enough training. But is that really the case?

This spooktacular dynamic stretching set will get you ready to hunt vampires, outrun zombies, or anything else your Halloween workout might throw at you.

Just like a long run or ride has a purpose in your endurance prep for long races, this long swim session will do wonders to prepare you for the strain of a long-distance swim event.

This workout will help you prepare for the demands of 70.3 racing—and all in under an hour.

What to do if you experience pain in your shoulder while swimming.

"Stop and smell the flowers" isn't usually something included in triathlon workouts - but maybe it should be.

This week's set is full of funky movements that will prepare you for the unpredictable reality of an open-water swim.

Ironman Florida 2023 champion and course record holder Skye Moench shares an inside look at the Panama City Beach course and destination—everything from training locations and gear choices to pacing strategy—so that you can have your best race weekend experience at this late-season race.

Build bike-specific strength—and aerobic efficiency—with these VO2 max repeats.

Ready to take to the dirt? Here's what you need to know to get started.

Use this pool tool to reinforce good kicking form in this workout from coach Sara McLarty.

Want to see solid gains on the bike before your next goal race? Take to the hills.

From mountain lions to magpies, there are plenty of creatures you might encounter on a ride or run, and they aren't always friendly. Here's how to deal.

Racing on a rolling or hilly bike course this year? This session is for you.

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.

Try this ladder set to improve pace control over a long swim and make sure you conserve enough energy to finish strong!

Just like pressure makes diamonds, bad workouts can make great races. Coach Alison Freeman shares how you can turn your worst training day into a valuable learning experience.

This set from coach Sara McLarty incorporates a mix of strokes, plus short bursts of speed, to help build a bigger swimming engine for race day.

Though triathletes love to be prepared, the swim start of a triathlon still ends up being a shock to the system. We break down what to (actually) expect and how to get ready.

Enjoy unleashing some power and speed on this short, sharp hill set.

Understanding why your neck and shoulders hurt can help you find the fix—and pain-free optimal performance.

Warming up your body is good, but there's now evidence that warming up your mind could be just as important. Get your mind ready to go with these evidence-backed pre-race routines from neuroscientist Daya Grant.

Taper week is exciting! It's the time to reduce training duration to let your body rest and recover, but keep up a bit of speed work to stay sharp.

Transition closes at 7 a.m., but your wave doesn't go off until 10 a.m. - what's a triathlete to do? Coach Julie Dunkle walks through transition scenarios triathletes might encounter on race day.

The “Australian Exit” is a term with mysterious origins but very real repercussions for triathletes on race day. Read what it is and why it matters.

Boost your watts with this bike session, which can be done indoors or on the road.

Many justify their lack of practice by claiming that sighting in a pool just isn’t the same as sighting in open water. While that’s true, there are still plenty of reasons to practice sighting.

Not sure how to properly execute an open-water swim workout? Coach Sara McLarty is here to help.

Sacramento local and experienced age-grouper Josh Pryor shares an inside look at the Ironman California course and destination—everything from training locations to spectator spots to post-race eats—so that you can have your best race weekend experience in California’s capital.

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

Weak hips are the culprit behind many a running injury. Avoid that fate with the best exercises for strengthening your hips.

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

Your guide to “down there” drama.

This workout targets a sprint or Olympic-distance athlete looking to add a bit more speed to their fitness.

Learning to spot the difference between tiredness and burnout can help you rest at the right time.

Training for an Ironman triathlon doesn't have to be complicated. This Ironman training plan is all about simplicity - perfect for beginners, time-crunched athletes, and those looking for a stress-free training experience.

Inaugural 70.3 Jones Beach winner Ross Baldwin shares the keys to racing this new course—everything from training to gear to pacing strategy—so you can have your best race-day experience in Long Island.

And what can you do to extend the life of your favorite pair?

There are no walls in open water - so practice for race day with this no-pushoff prep set from coach Sara McLarty.

This is a great descending swim workout that combines some solid aerobic training with short high-intensity efforts to stay sharp in the winter months.

Everyday activities can put a strain on the complex muscles in your shoulder. Give them the care they need with these stretches for tight shoulders.

2023 Ironman 70.3 Cozumel champ and pro triathlete Hannah Berry shares insider details on this tropical race—everything from race prep to gear to strategy—so you can have your best race-day experience in Quintana Roo, Mexico.

A new swim workout from coach Sara McLarty to take to the pool this weekend.

Build off your short-course speed by using this challenging six-week program to step up from Olympic-distance triathlon to 70.3 racing.

Use this workout to increase your threshold and get comfortable powering over climbs.

Move over FTP and critical power, there’s another training metric that can help you better understand your training and racing effort: W prime or W’.

Despite consistent training, sometimes you might not see the fitness gains you're hoping to. Knowing why can help you bust through your plateau and get the results you want.

Physical therapist Jennie Hansen explains why your feet can sometimes cramp while swimming, plus six exercises to banish foot cramps for good.

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.

Pacing and patience are key to nailing this swim workout of progressively faster 100s.

Knowing how to choose the right triathlon race for you involves asking five basic questions: What, when, where, why, and how.

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

Do you know how to handle various open-water currents in a triathlon swim leg? A 30-year veteran swim coach explains the seven keys to success.

Learning and applying the elements of a strong, efficient freestyle swim stroke is the key to easily gliding through the swim portion of your next triathlon.

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

Aging athletes might feel like they "need" to replace testosterone as natural levels decline, but experts say that's not the case. Learn about why testosterone (probably) isn't the culprit behind athletic performance declines and what to do about it instead.

Tune into your pacing and effort levels with this one-hour run workout.

Can’t seem to finish strong in a 70.3 triathlon? This six-week run-focused plan will change that.

Two-time Chicago Triathlon winner Malachi Henry shares insider race recon on the iconic urban course—from training to gear to pacing strategy—so you can have your best race-day experience in the Windy City.

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

This swim workout from coach Sara McLarty will help you learn how to make the most of the speed changes that happen throughout the swim portion of a triathlon race.

Melanie McQuaid became the first 50-year-old pro triathlete to race at the Ironman World Championships last year. She shares her secrets to thriving in triathlon past 50.

Almost every runner has heard it: Running is bad for your knees. But is that true? Dr. Jeffrey Sankoff looks at recent research, plus the magic mileage number to keep your knees healthy.

Improve your bike speed and power with this classic workout.

The owner of the second-fastest Ironman bike split of all time loves pushing the pedals. Skye Moench explains why triathletes must respect the bike and shares a five-day bike focus.

As the triathlon season commences, strength sessions should decrease in both volume and specificity. Here’s how to use strength to support your endurance workouts.

This half-hour session combines yoga and strength training into a workout any triathlete can benefit from.

Sailboat drill is a a killer core workout that also teaches you to control your hip rotation.

What if you measured a workout’s success not by if you hit the times or not, but rather how close all of the intervals were to the target? Olav Bu explains how training absorption tracking can make triathletes infinitely better.

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

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.

The On Cloudboom Strike is the latest (legal) carbon-plated supershoe with more bounce for marathoners and long-course triathletes. We give them a try.

Coach Sara McLarty explains why incorporating hypoxic pulls in your sets is important, and provides a workout that includes this unique drill.

This swim workout will help you celebrate the birth of our country with some fireworks in the pool and a few very American-themed twists.

From lower-back pain to tight shoulders, here are a few easy at-home tricks to help fight these pesky pains - no anti-inflammatories, massage appointments, or expensive chiropractor visits required.

Think triathlon doesn’t hurt the pros quite like it hurts you? Think again. We asked eight of the sport’s top pros to share when swim-bike-run made them suffer the most.

A professional triathlete and coach gives 10 key tips on how triathletes can easily improve their cycling skills to ride safer and get faster with no extra effort.

We speak to researchers who have spent 40 years attempting to unlock the secrets of swimming—and reveal four absolute truths (and many more mysteries) they've uncovered along the way.

Struggling with a certain phase of your swim stroke? It's time to incorporate single-arm drills into your sets.

Flirting with the six-hour half-Ironman mark? Here's your plan for hitting your target and finishing healthy and strong.

Feeling the DOMS after a big weekend of training or racing? Kickstart your recovery with this relaxed ride.

We spoke to newly minted 40-year-old Ben Hoffman to get a pro triathlete’s top tips on how to keep training and racing past your fourth decade.

Cycling with others can be great for your fitness, bike handling, and confidence - but only if you're using them the right way in your training plan.

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

Boost your bike fitness—and improve your cadence—with this targeted session.

This PR-making Olympic triathlon training plan from top coach Jim Vance shows how to get faster without sacrificing rest and recovery.