Workouts

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 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.

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.

Use Meredith Kessler's creative pyramid fartlek run set to celebrate Global Run Day the only way a triathlete should: by getting on your grind.

Stairs aren’t just for stepping—this creative routine will have your whole body feeling the burn

Don't swim lap after lap with no purpose! Try this week's workout from coach Sara McLarty.

Throw a little “speed play” into your training holding pattern with a run that makes the miles fly by.

This set from coach Sara McLarty is full of good-for-you swim drills, broken into small sets of 4x50 to make them a little bit easier to swallow.

Prepare for your open-water swim in the pool with this spicy set.

Ever wondered what Sanders does in race week? Check out this run session to find out more and give it a go yourself.

Get a sneak peek at the workout that Gustav Iden and Kristian Blummenfelt will be doing the day before the Ironman World Championship.

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

Build your run-specific strength with this tough session from the former world champ.

Try this latest workout by Sara McLarty to work on your speed in the water.

How far can you make it up the ladder?

Kickstart your recovery with this relaxed ride.

A new workout from Triathlete contributor and swimming all-star Sara McLarty to try this weekend.

Build endurance and power with this short but effective session.

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

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

It's time to build off all that technique work you've been doing - now, we're adding speed to the mix.

Learn the art of swim pacing with this simple but effective one-hour workout.

You're probably used to paddles and buoys, but have you ever used a band in swim workouts? Give it a go with this set from coach Sara McLarty.

Build your aerobic endurance on the bike with this session from the short-course star.

Dive into this top coach's pool workout that blends technique work with aerobic endurance.

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

This simple routine is designed to complement your key swim, bike, and run workouts and ensure you’re moving well.

Dive into this swim workout that includes a little bit of all you need in the pool.

Boost your bike power and speed with this spicy session from a top pro.

Swim, bike, run, core combo sessions to pick from.

Hone your fitness—and your sense of pacing—with this simple swim set.

Improve your strength and stability with this simple gym routine.

This mixture of aerobic and anaerobic efforts will work both systems and help mentally break up an hour session.

Running in the snow (or sand) might be more challenging, but it has extra benefits, too.

Follow along as the 6-time Ironman world champ guides you through one of his go-to activation workouts.

How far can you get in 60 minutes? Try the Postal Swim!

Hit these low and high cadence intervals to help improve your strength on the bike.

Maximize your time on the running machine with one of these 10 treadmill workouts that’ll get you buzzing mentally and physically.

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.

Get your plié on with these nine movements and stretches to strengthen your core, tighten your posture, open your hips, and more.

We're back with another workout from the six-time Ironman world champ!

It's time to mix it up in the pool.

Build run speed and power with this potent mix of hill reps and flat efforts—and all in under an hour.

It's Day 12 of our Do Something Streak and we've got a simple yet effective bike workout for you.

You don’t need to be an experienced yogi to complete these moves. Build endurance with this power yoga workout for triathletes.

Get a good mix of upper body and core work with this at-home strength session.

Start building your bike fitness with this workout from the six-time Ironman world champion.

Blow out the cobwebs by using short intervals mixed with kicking, drills, and pulling.

This at-home session is designed to get you moving well and building strength in the simplest, most efficient way possible.

It's Day 5 of our Do Something Streak and it's time for an aerobic swim set.

Get your riding off to a great start in 2022 with this fun and punchy bike workout.

Boost speed and endurance with this simple run workout.

For Day 2 of our Do Something Streak, we're combining core and cycling into a quick hour session.

The first day of the Do Something Streak welcomes you into a (better) new year with a 2022-themed run workout.

Check out Emma-Kate Lidbury's author page.

Build your bike-specific strength and power with this session from a record-breaking Ironman champ.

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.

On Dec. 5, the Olympic silver medalist may have ran the fastest half-marathon by a triathlete, ever. The craziest part? He was just coming off his off-season.

Do you know your stroke count? This workout will help you get acquainted with this important metric.

Check out Emma-Kate Lidbury's author page.

We asked the multiple world champion (and winner of Triathlete’s best male performance of the year) for his most effective open-water swim workouts.

Want to bike like the Kona runner-up? We've got the bike workout for you.

Get an assist from the pull buoy in this recovery swim workout.

Don't get lost in slow, steady miles—add some speed and power to your swim with this fast, fun swim set.

Looking to add a little va-va-voom to your training? Try one of these endorphin-pumping sessions that some of our readers swear by.

We’ll feature a workout every Friday so you have new ideas to take to the pool.

These short intervals will get you working, but not too hard!

A new workout, full of variety, to take to the pool this weekend.