Workouts

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

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

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

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!

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.

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

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.

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

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

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.

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

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.

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.

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.

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

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.

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.

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

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.

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

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

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

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

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.

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

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

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

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

Every Friday we bring you a swim workout from coach Sara McLarty so you have new ideas to take to the pool.

We tapped Olympian and gutsy long-course pro Ben Kanute’s form and strength coach for this creative swim, bike, and run mobility routine.

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

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

The Walnut Creek Masters Swim gathers every Thanksgiving morning for a special four-course "buffet" of swimming—and we've got the recipe for the first two courses.

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.

Even though we're entering off-season mode, it's still worthwhile to include some short speed work from time to time.

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

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

Pick a set based on your experience level and give this workout a try this weekend!

Enjoy mixing up the terrain and the intensity with this off-season run session.

This spooky interval workout will leave your nerves frayed and your shoulders feeling like ghosts.

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

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

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

Sodaro and coach Dan Plews reveal three sessions that helped this Kona rookie break the tape at the 2022 Ironman World Championship.

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

Have some fun with your fall running with this speed play session.

The five-time Ironman champ used this progressive tempo run workout to prep for her race in Kona, but this versatile session can be used by age-groupers training for any distance.

Coach Sara McLarty recommends trying this workout 2–3 days before an event as a pre-race tune-up.

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.

Three of the fastest long-course age groupers in the world each share a swim, bike, or run session that they use to prepare for the big day.

We’ve put together three 70.3 specific workouts that address strength, speed, and race specific tempo from one expert coach.

This workout will teach you to push beyond your comfort zone during the second half to stay close to the leaders as you head out on the bike.

Raise your power capacity with this explosive, unconventional sprint workout.

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

This power-based swim set from a swimrun veteran will help you become a stronger all-around swimmer.

A creative swim workout from Triathlete contributor and swimming all-star Sara McLarty.

These three bike workouts for half-iron training place a unique focus on the skills and endurance needed to conquer the 70.3 bike leg.

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

This run session is ideal for a long-course triathlete.

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

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

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

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?

If you’re new to triathlon, these four swim workouts for beginners are crucial in helping you build the special skills you need.

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

These three swim workouts place a unique focus on the technique and strength to conquer the 70.3 swim leg.

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

This run workout is designed to help athletes build strength and speed and get comfortable with cadence control and pace changes.

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.

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

Race week can leave you feeling sluggish and stressed. Keep your muscles activated and firing—and ready for the big day—with these light neuromuscular activation exercises.

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

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.

The stairs engage many muscles including core, quads, hamstrings and calves, while also keeping heart rate up for cardiovascular benefit.

This is how the three-time Olympic medalist gets ready for the mixed relay.

Looking to mix it up in the pool this weekend? Here's a creative workout from coach Sara McLarty.

By getting comfortable with being out of the saddle, you can better control heart rate spikes from standing during a race.

Put yourself in a paratriathlete's shoes - er, swim cap - and find your feel for the water with this paratriathlon simulation swim from Paralympian and coach Aaron Scheides.

Bored in the pool? Here's a new workout from Triathlete contributor and swimming all-star Sara McLarty.

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

This killer workout uses changes in pace to increase your threshold on the bike.