Workouts

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

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

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

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

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

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.

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.

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.

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

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

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.

World record ultrarunner Camille Herron says "long runs are overrated." The approach clearly works for her - but is it a good idea for triathletes to skip the long run on their training plan?

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 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.

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

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

This full-body blast swim workout has it all - and you'll be stronger for it.

Use these running interval workouts - based on advanced training methods proven effective by scientists, coaches, and athletes - to become a fitter and faster runner.

Ramp up your VO2 max, anaerobic capacity, and neuromuscular power - and have fun while you're doing it.

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

This week’s One-Hour Workout comes from Coach Ryan Bolton’s How to Get Race Ready in Six Weeks training plan.

There's plenty of variety in this fast, fun, and dynamic swim workout.

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

Three of the fastest long-course age-group women in the world each share a swim, bike, or run session that they use to prepare for their big day at the women's 2023 Ironman World Championship in Kona.

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

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

This set from coach Sara McLarty will get you acquainted with the three keys of a solid triathlon swim: sprint, smooth, and strong.

Three of the fastest long-course age-group men in the world each share a swim, bike, or run session that they use to prepare for their big day at the men's 2023 Ironman World Championship in Nice.

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

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.

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

We asked two coaches for their go-to Ironman World Championship workouts athletes can use as they prep for Nice, Kona, or any "A" race on their calendar.

This 70.3 workout will help you fine-tune and work on different bike cadences.

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

Incorporating kick sets into your swim session is important. Get kicking with this workout from coach Sara McLarty.

Improve your top-end speed and snap with these short and fast hill repeats from run coach David Roche.

Boost your fitness and bring some variety to your training with this top-end bike power efforts workout.

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

Grab the pool tools and try this swim workout from coach Sara McLarty.

Build some top-end speed in the pool with these progressive efforts.

Mix it up in the pool this weekend with this progressive intervals set.

Looking to mix it up in the pool? This weekend's swim set is full of fun.

Hit the weekend with this creative swim workout from swimming all-star Sara McLarty.

No access to open water? No problem! Hone your skills in the pool with these specific open-water swim sets.

We polled a handful of the top pros including Barbara Riveros and David McNamee to find out what workouts they used to prep for a big weekend of racing in Ibiza.

Ready to find your top-end swim fitness? This week's workout will help.

Build your cycling fitness and power with this workout from one of the sport's most experienced coaches.

Running fast is just as much a mental effort as it is a physical one. Six-time Ironman World Champion Mark Allen shares a track workout to build the required skills for both.

Though you may be racing with freestyle, that doesn't mean you should only train with freestyle.

This bike workout, combining physical effort and mental mastery, helped six-time Ironman World Champion break through his limits and race strong all the way to the finish line.

Don't let the short sets in this workout fool you - collectively, these sprints pack a punch!

More reps with less weight is the endurance athlete's ticket to strength training that actually leads to success on race day.

Six-time Ironman World Champion shares what he calls the "ultimate race-prep drill" to find a new physical and mental gear in the swim.

Build your endurance with sets of 300, using this workout from coach Sara McLarty.

This week’s Mental Mastery workout from six-time Ironman World Champion Mark Allen will improve your mind’s ability to tell your legs how to get those bigger watts and how to sustain them.

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

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.

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.

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.

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.

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 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.

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

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

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

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.

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

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.

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.

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.

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.

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

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.

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.

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.

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.