Training

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

To snooze or not to snooze? We asked experts why we get sleepy after long runs, plus the pros and cons of the post-run nap.

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.

Just in time for Valentine's Day, new research suggests swimming, cycling, and running may elevate levels of oxytocin, 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.

Family, work, training, friends - you're juggling a lot in a given day. Could the bullet journal method be a way to stay on top of it all?

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.

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

The pedestrian’s playbook for sharing the road.

A former open-water world championship medalist and pro triathlete says that beginners have been taught to triathlon swim incorrectly, here coach Sara McLarty outlines the skills you actually need for success.

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.

You can alter your emotional state in way less time than you think.

You'll cover drills and some short bursts of intensity in this one-hour pool workout.

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

This new tech startup aims to provide an expert fit, all from your phone

Want to stock your shelves to set you up for quick, nutritious meals? Look no further than these nonperishable canned foods that pack a nutrition punch for any athlete's diet.

Healthy hips are vital for running fast and preventing injury.

Want to train at the right intensity? The simple talk test is proven to be as accurate as new technologies.

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

You felt fine a day after your long run—so why the heck are you slogging through your easy workout two days later?

80/20 tri training seems relatively straightforward, but it’s worth understanding how it works before you dive in. We break it down and give a sample 16-week 70.3-distance training plan.

You might not even recognize these as yoga.

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?

An open-water world championship medalist and former pro triathlete makes a strong case that most new triathlete swimmers are being done a dangerous disservice.

SIRO is partnering with Ramla Ali and Jonah Kest to develop a world-class wellness experience

There are pros and cons to training for an Ironman entirely indoors. Here's what you need to know, plus indoor swim, bike, run and strength workouts to get you rolling.

Use this week’s core/stabilizer workout to build a more bombproof you.

Whether you're new to yoga or have practiced for years, these fundamentals provide you with what you need for a happier, healthier, more balanced triathlon body.

Complete these 10 self-assessments every runner should be able to pass. Then, review the exercises that will make you a more resilient runner

While taking a break right now is encouraged, taking too long could wreak havoc with your plans if you're looking to hit the start line early in 2025.

Even if you are an experienced runner, spending some time and focus working on your running form can also be helpful

Get in the holiday spirit and knock out a solid swim session with this creative set.

For a successful season next year, experts agree that you need to be methodical about race selection. We have the steps (and a printable worksheet) on how to do it right.

Improving your agility this winter can really help put a pep in your step come spring.

Ride faster and stronger with this higher-intensity workout.

Improving tissue length and joint mobility through the ankle can dramatically help your swim kick.

Our shoulders are complex joints, and we expect a lot from them—this strength circuit will help you build the best foundation.

A little speed can go a long way.

Boost your off-season stability—and your Netflix game—with this quick routine.

Use our hip mobility guide to assess your weaknesses, improve your range of motion and strength, then get the tools to keep your range of hip mobility in top shape.

Whether you've picked one of the toughest run courses in triathlon or a race with a pancake-flat run, your training regimen should include regular hill workouts.

Working on your breathing can unlock huge performance gains in your training and racing.

Looking to add yoga to the rotation this off-season? Start with this beginner-friendly home yoga practice from our friends at Yoga Journal.

Adding variety to your swim sessions can help keep you motivated.

Feeling tight in your neck and shoulders after a trainer ride? These yoga poses incorporate half binds, neck releases, and twists to bring relief and target supporting muscles that are often overlooked.

Why are already-fast world champions flocking to Lawrence van Lingen to revamp their run form?

Get the most bang for your buck on the bike with these power-boosting intervals.

These are a few of the best weight training exercises to develop cycling-specific strength and prevent injury.

Don't just swim endless laps of freestyle and call it a day. Shake up your swim with this mixed bag workout from coach Sara McLarty.