Training

You will enjoy progressing through each phase as you gain fitness and speed throughout each four-week cycle.

A look at some common pitfalls athletes experience through social pressure.

The best thing that you can do for your performance is to decrease stress by doing a workout that promotes recovery.

Got an invite for ultimate? Just can’t stand another minute on the bike? Sometimes, it’s OK to skip your regularly scheduled workout for a little side piece.

This exercise will help strengthen the entire back, and also helps relieve rotator cuff injuries.

We’ve fawned over Cameron Wurf’s numbers on the bike. Now let’s look at this data from the sport that really challenges him: swimming.

It’s easy to assume that the world’s best runners and triathletes spend most of their time pushing their physical limits to the brink—but they don’t.

Hill repeats are a great way to build fitness and mix up your routine.

The key is to ride right up to your limit without pushing so hard you are forced to back off in subsequent stages of a race.

I treat the area where I'm feeling pain, why doesn't it help? - Humberto Hurtin

A mixture of short, fast swimming and slightly longer intervals later in the set make this workout a great way to optimize your time in the pool.

Tim Crowley explains the Side T Reverse Fly, a strength-training exercise for runners that combines the side bridge with the reverse fly.

Taking a peek at Cameron Wurf’s metabolic testing numbers will give you insight on training your own body to compete at its metabolic best.

Want to be a stronger swimmer? Train like a life depends on you.

Chiropractic treatment for triathletes goes beyond the back-cracking stereotype.

Do one of these repeatable tests every month to check the progress of your run fitness.

A small amount of strength and mobilization work can reduce your risk of injury—and increase speed.

Finish the season strong with these simple tips from XTERRA star and coach Josiah Middaugh.

Break up your pool time with this easy-to-digest session built exclusively around 100 repeats.

Two expert coaches help crack the code.

Trying to balance too much can quickly result in disaster if you're not careful.

In our three-part series, we get a look at exclusive insider data from former pro-cyclist-turned-Ironman-powerhouse Cameron Wurf.

Whether you're tackling your first sprint as a brand-new triathlete or you're gunning for a Kona-qualifying Ironman effort, we've got a plan for you!

Push past your race pace with this tough track session.

How far is far enough? This is the question that troubles most triathletes when it comes time to plan the long run in their training.

Many of us tend to go to a dramatic place in the hours and minutes before a race.

It may feel counterintuitive, but taking planned time off during your season can yield huge rewards.

Ramp up your foot control to bring down your shin pain.

Yes, it will hurt! But improving your anaerobic capacity will make you a better all-around triathlete.

Every step of this trainer workout gets tougher, forcing you to focus on form when you reach maximum effort.

In this video we show you the hand switch, and it’s performed exactly as the name suggests.

Boost your climbing strength with these trainer tips from coach Troy Jacobson.

Save your energy for what really matters by keeping your mental demons at bay.

Use this tough-but-simple workout to bulletproof your run against changes in pace.

Four-time Olympian Sheila Taormina breaks down what she thinks are the most important aspects of improving a freestyle swim stroke.

It might be better to trust instead of test.

Starting your training later than you had planned for an upcoming triathlon? It is possible to cram—in certain situations.

Using the thoracic spine mobilization exercise, you will loosen up your mid-spine area and a greater range of motion.

In as little as 10–15 minutes, three to four times a week, you can become a stronger, more balanced athlete.

Shhhh! You’re landing too loudly. Here’s how to stop the stomping.

How to deal with the “ughs,” the “blahs” and the “not todays.”

Tim Crowley and friends demonstrate the side bridge runner.

Nothing can derail your training like back pain—address the weaknesses at the source to avoid unnecessary downtime and discomfort.

The quadriceps, hamstrings, and gluteals, can be strengthened with one important exercise: the weighted lunge.

Why does progress in the water come slowly for so many athletes?

Take your typical tempo run up a notch with this mentally tough session.

There are many benefits to off-the-bike strength work.

A growing number of practitioners offer myofascial release as a solution.

Once you get the hang of riding on two wheels, here are some basics to remember about riding safely (and friendly) on the road.

Jumping into the world of swimming is more than getting over a fear of water or mastering the art of circle swimming in a crowded pool.

How you’re sabotaging your morning workout before you even get out of bed.

To work your way into a more advanced lane, do these four things.

“If you’ve abandoned your body, your body will abandon you.” – Ido Portal

Smart pacing is the hardest thing for most swimmers to grasp and needs to be trained.

Use this bike/run session to work on transitions, build bike-to-run adaptation, and to fine-tune your speed.

Kids as young as 12 months can enjoy riding with mom and dad.

Tim Crowley and friends show us the dumbbell pushup to row, a simple exercise that has a variety of benefits.

These simple stregth movements are a little bit funky looking, but are easy to fit into your routine and will benefit you in the long run.

Pacing the run leg is an issue that plagues even the most experienced triathletes.

Use this unconventional trainer workout to uncover simple physiological signals on how hard you’re working.

Ready to raise the bar and tackle a half-Ironman this season? This plan will get you there.

Rethinking the way the human body handles running forces will help you become a stronger, faster, and more efficient runner.

This week we show you the standing one-arm cable row, an exercise that helps improve shoulder health and function.

A new study offers more nuanced information on pacing, parsing out when exactly an extra surge may be a wise move.

Even the best routine can become exhausting (and dull).

This patriotic build run will raise you from the oppression of dead legs and bad run splits.

Improving your freestyle demands that you embrace the unnatural.

We smooth out your learning curve and let you in on the rites of passage every triathlete must go through in their first year.

This exercise improves posture and helps to make your arms more efficient while running.

Look at the three main factors that affect cycling speed to determine what you should focus on outside of your aerobic fitness.

Follow this plan to transform your half-Ironman bike fitness.

40/20 workouts are intervals designed around 40 seconds of work followed by 20 seconds of rest or active recovery.

Develop the power necessary for a strong open-water swim.

For triathletes, 10-minutes per day of slow, controlled breathing maybe a key to recovering better.

Just know you can do this, and we’ve got your back.

This week Eric Cressey shows us a great stretch for triathletes that will help to increase stride length.

A new swim workout to try this weekend.

Facing the challenge of your first iron-distance race and finishing strong is an incredible personal accomplishment.

Even the most meticulous pacing plan can go out the window when you’re nervous or excited at the start of a swim.

The Ironman legend and 6x Ironman world champ has some no-BS recovery advice for all triathletes. Listen up.

Feeling lost during your Masters workout? Brush up on common pool workout terms with our glossary.

Can you check off more than seven out of the 10 of these tri milestones?

As arguably the top woman on an already-loaded U.S. women’s national team, Zaferes knows the importance of getting in and out of T2 quickly.

XTERRA world champion Josiah Middaugh’s simple go-to bike workout stretches your ability to sustain threshold power.

Learn about the eccentric calf raise, an effective move for the prevention of calf muscle strains and Achilles tendon injuries.

Like practicing your nutrition or your transitions, training your brain “should be something you’re actively trying out during training rides and runs.”

This tough exercise will get your butt in shape.

Sometimes simple is good. Use this track workout to build not only physical, but also mental toughness.