Training

This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish.

Train for the inevitable with this open-water-focused swim workout.

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

The fitter you get, the more likely you are to feel that you can’t get enough oxygen during hard exercise

Triathlete contributor and swimming all-star Sara McLarty provides a workout for you to take to the pool this weekend.

From missing packet pickup to mid-race tech troubles and getting lost on the course, coach Alison Freeman provides a roadmap to get you through the worst-case scenarios of race day.

Sam Laidlow’s coach (and father) Richard Laidlow answers a very big question with four answers for four types of long-course triathletes.

Work on your pacing—and your aerobic endurance—with this simple build run.

You might think you *need* to train seven days a week. You don't, explains mental health researcher Jill Colangelo.

And they just happen to be yoga.

Pain in the front of the knee, or anterior knee pain, is a common injury affecting both recreational and seasoned triathletes.

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.

Enjoy hitting some higher intensity power bursts that'll get you working hard in this session.

Long-course triathlon is hard, but breaking any of these basic (race-killing) commandments is easy. Coach Julie Dunkle lays out the essential rules to follow if you want to have a fun, successful race for your first 70.3 triathlon.

And three stretches to do right now

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

Bring your bag of swim tools to the pool this weekend - you're going to need them for this drill-tastic session from coach Sara McLarty!

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

Billed as the latest and greatest way to build usable strength (and save time), we look at how this unconventional fad can help triathletes swim, bike, and run.

Build endurance and power with this short but effective session.

You see the word "adaptations" in training articles and plans - but what does that even mean?

Allow us to introduce you to some seriously effective stretches.

Build your open-water sighting skills (and neck muscles) with the Tarzan Drill for swimmers using this weekend swim workout from coach Sara McLarty.

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

Increasing your run volume while minimizing the risk of injury can be a tricky balancing act. Coach Mike Ricci explains how to pull it off successfully.

Bored in the pool? This weekend's workout from coach Sara McLarty includes a fun and challenging drill you probably have never tried before.

Coach Andrew Sheaff explains exactly why some swim sets have short rest intervals and others have long rest intervals - and how to time yours perfectly for the workout you're doing today.

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.

"I'm looking for affordable exercise equipment and have come across resistance bands, but I have no idea how I'd use them. What are the best resistance band exercises?"

Looking for side stretches to target your IT bands and obliques? Yoga FTW! This 20-minute routine will give you the deep stretch you're looking for.

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.

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

Don't skip the critical warm-up and cooldown periods in your workout - these brief bookends to your main set do a lot to keep you healthy and injury-free.

This simple Olympic triathlon training plan is the perfect mix of swim, bike, and run to help you cross the finish line with a smile on your face.

This weekend's swim workout is brought to you by the number 200.

You're not imagining it - swimming really is harder when your pool's water temps are outside of the norm. Adjust your swim sessions with these tips from coach Andrew Sheaff.

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

A look at what mobility is, what it isn't, and why it's so fundamental to your success as you move across swim, bike, and run.

These six workouts can boost your VO2 max plus improve your speed and endurance at lactate threshold, covering the widest range of areas for potential gains on race day.

Technically, you can train for the bike leg of a triathlon on any bike, even a Peloton. But should you? And how, exactly?

This pyramid sprint session from coach Sara McLarty is a great way to boost your speed and confidence in the water.

Beat the winter blues with this bike trainer workout that features everything from all-out sprints to a steady time trial.

There are a host of ways to determine your training heart-rate zones, but where does that magic number come from when you first turn on a new smartwatch or log into your new online training platform?

It's one of the most important factors in achieving athletic success, but it can be so hard to achieve—we take a look at how to make your training more consistent.

Get your swimming on track with this training plan from Coach Megan Melgaard.

We asked experts why we get sleepy after long runs, and if taking a nap is the best move

As the sets get shorter, you swim faster. It sounds easy - until you try to pull it off. Can you do this challenging swim workout from coach Sara McLarty?

Triathletes looking to predict a race-day swim split off times clocked in the pool should read this first.

Whether you're starting up after taking the winter off or transitioning from off-season workouts to structured triathlon training, coaches Cliff English and Ryan Bolton give you the blueprints to get back at it - responsibly.

Swim, bike, run...but not always? Coach Jennie Hansen explains why a quirky off-order brick workout might be just the ticket to next-level performance.

Use the principles of polarized training to become a faster runner - this workout shows you how.

There are plenty of great cross-training options for triathletes limited by weather, travel or time.

A creative swim workout for you to take to the pool this weekend.

Improve your swim technique as well as your aerobic fitness with this relaxed pool workout.

Your race has an 800-meter swim, so you swam 800 meters in the pool. Does that mean you're ready to do your triathlon? Coach Julie Dunkle explains why there's (way) more to it than that.

You’ve found your favorite comfortable, cushioned trainer. Great. Now complete your running shoe quiver to stay strong and get the most out of the sport.

Maximize your time on the trainer with these tips from Ironman legend and coach Mark Allen.

Regularly crashing and slowing at the end of long runs should not be the norm.

A fun, new workout to take to the pool this weekend.

In just five years, Dubrick's 60-minute power went from 234 to 334. He tells us the secret to how he did it - and it's something any triathlete can do, too.

Two’s company! Double up on your results and have some fun in the process with this partner-assisted core routine.

New research suggests exercise may boost the “love hormone,” the latest in a long line of brain-boosting molecules

Coach Nate Helming shares his five commandments for increasing run volume without landing on the injury list.

Can you skip your long ride and still race well in an Ironman? Coach Julie Dunkle breaks down the pros, cons, and required workouts for this unconventional approach.

Use functional exercises to strengthen your stroke this season - we take you step-by-step through the best strength exercises for swimmers and triathletes.

When is it safe to go back to exercising after a cold? Covid? The stomach flu? Dr. Jeffrey Sankoff shares return-to-training guidelines for common illnesses.

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.

New research shows that CBD oil does not prevent nor treat delayed onset muscle soreness. But will that matter to those who swear by it?

Best done on a trainer or the spin bike at your gym, this cadence-focused bike workout mixes up the RPMs to help build strength and pedal stroke efficiency.

With short days and cold months approaching, we break down the best indoor cycling platforms and apps you could be using this winter.

Improving your sleep can yield huge gains for you, your health, and your training.

The Bullet Journal method lives up to the hype of being both a mindfulness practice and a productivity system

Tight, cranky hips? These simple stretches will open up those multisport hinges so you can perform.

Break your swim into "four-bys" to focus on consistency in small doses. This workout from coach Sara McLarty will show you how.

This cafeteria-style workout plan lets you mix and match complementary strength moves for triathletes, giving you the tools to customize your strength-training program.

Did you know there's a specific way to train for the new PTO 100K age-group distance that'll save time and reduce the potential for injury? Check out Coach Alison Freeman's T100 Tour-specific triathlon training plan that’ll get you there.

Boost your threshold power with these efforts - but be ready to work for it.

One man did - but should you?

Follow this advice and you'll be pain-free in 4 weeks or less!

The fastest moment in the pool is when you push off the wall. Put your body in a streamline position to take advantage of this free speed - our illustrated guide will show you how.

This monthly test set can help you gauge where you are in speed and fitness.

Sometimes, the best 70.3 training plan is the simplest one. Streamline your half-Ironman training with our fan-favorite Super Simple 70.3 Training Plan from coach Matt Fitzgerald.

Enhance your sustained power durability and mental resilience with this aerobic bike session.

Use these six strength tests from coach and mobility expert Matt Pendola - used by the likes of Olympians Gwen Jorgensen and Ben Kanute - to determine where you fall on the "gym age" scale and how to improve.

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

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

When it comes to strength training for endurance athletes, there are several mistakes that triathletes and runners commonly make.

ERG mode workouts, virtual group rides, or weekly Zwift races? Analyzing the best way to get fit on the indoor trainer isn’t as easy as it may seem. We can help.

Put a spin on your treadmill test set with this interval session that will help the miles fly by.