Workouts

Advanced training methods proven effective by scientists, coaches, and athletes.

Build your effort as you work your way through this progressive set.

Here’s a simple recovery swim, which is great for recouping from a tough race or virtual effort.

Boost your run form and fitness with this simple workout that'll get your body and brain buzzing.

Your last big swim before the Hawaii From Home virtual triathlon has you put everything you've worked on over the last six weeks together.

This week's run from coach Ryan Bolton is a pretty straightforward tempo with some built-in surges.

In this final bike session, cycling coach Matt Bottrill puts you to the test to ensure you’re ready for race week.

It’s your grand finale bike-run workout from the six-time Ironman world champion.


Sharpen the mental toughness needed to swim longer distances with this week's swim workout from coach Sara McLarty.

This latest strength session is short and sharp to help get your body firing on all cylinders.

The run for the fifth week of training is a long run with a decent amount of tempo work thrown in.

Get ready for this week’s workout from coach Dave Scott—it’s a big one!

Get ready for Hawaii from Home with this week's bike workout from coach Matt Bottrill.

Want to get faster in the swim? You've got to include efforts in your practice.

This week's session will require a HIIT effort at the end.

This run session hits the intersection between a long run, a build run, and a tempo.

Coach Sara McLarty helps you get ready for a 2.4-mile time trial in the pool.

Maximize your time with these short but sharp indoor workouts to enhance your endurance and improve your power and speed.

Get ready for a high-cadence effort from coach Matt Bottrill.

This long run build will be tough, but it will help you get ready for your iron-distance challenge.

Get your body moving well and feeling good with this workout from strength coach Erin Carson.

Continue to build your fitness, strength, and durability with this dynamic run-bike-run workout.

Doing a 2.4-mile time trial in a pool? You better work on efficient turns.

Hill repeats and tempo work—this combination does a great job simulating what it’s like to come off the bike onto the run with fatigue.

Kick off your strength work with this mobility-focused workout from Erin Carson.


Get ready for a run-bike-run with a variety of intensities from coach Dave Scott.

The goal of this week's bike workout is to help you build strength.

Use this week's test set to see how fast you could potentially go in a 2.4-mile swim.

Kick off your Hawaii From Home brick training with this fast-twitch focused workout from six-time Ironman world champ Dave Scott.

This workout from former Olympian and elite-level coach Ryan Bolton is the first of six running workouts that'll lead to the Hawaii From Home race week.

Kick off your Hawaii From Home bike training with this workout from cycling coach Matt Bottrill.

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

Enhance both your performance and enjoyment over longer distances with this aerobic building block session.

Learning to hold your body taut in the water is key to achieving optimal body position—and this workout will help get you there.

This is a fast and tough workout that'll help boost your top-end run speed.

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

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

This go-to workout from Dan Lorang will give your top-end run speed a huge boost.

Learn about a few new drills and then try them out with this swim set from coach Sara McLarty.

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

Build your effort and intensity throughout these run intervals for a real feel-good workout.

We're all trying to rekindle our swim fitness—and this workout will help you do exactly that.

This workout can help bring fitness, speed, and confidence to your open-water swimming.

Boost your bike strength and power with these higher intensity hill repeats.

Start building back your swim fitness with this aerobic one-hour workout.

This tried and trusted fartlek pyramid workout will help bring some easy speed and put a spring in your step.

Check in with your swim fitness by completing this “test set” workout three weeks in a row.

Boost your ability to work at higher intensities with this bike pyramid workout.

Try this fun workout as motivation to get back into the water after some time off.

In our final strength session from Kate Ligler there’s a perfect blend of activation and strength work to get you ready for the Challenge.

This fine-tuning session is the last effort ahead of this weekend's Challenge.

In this final Challenge bike session, cycling coach and expert Matt Bottrill has some short, sharp Tabata intervals waiting for you—get ready!

It's time for the last brick from legend Mark Allen before our end-of-the-month Challenge.

As pools slowly start to re-open, we share a workout from swim coach Sara McLarty that will help you ease back into lap swimming.

Ever tried a fartlek? There's no time like the present.

In this week’s Challenge bike session, cycling coach and expert Matt Bottrill really turns the screws with some descending intervals at high intensity.

Hop in the backyard pool (or bake your neighbor some cookies and use theirs) and try this swim tether workout from coach Sara McLarty.

Get ready for a dynamic all-body workout.

Get ready to ramp up the intensity with this week's Challenge run workout from coach Ryan Bolton.

There’s a good mix of intensity and cadence to get you pedaling well in our second bike session from cycling coach and expert Matt Bottrill.

Six-time Ironman world champion Mark Allen has the perfect brick workout for you to ensure you’re in great shape for our end-of-month Challenge.

Maybe you can't swim, but you can still be intentional about working on your swim strength.

Enjoy building in some speed efforts within this steady state workout.

Hop in the backyard pool (or bake your neighbor some cookies and use theirs) and try this swim tether workout from coach Sara McLarty.

This is a fun way to keep your body firing on all cylinders without taxing your immune system.

Outdoors or indoors, this week’s run workout can be tweaked according to the severity of lockdown in your area.

Have access to a play pool, but not quite sure how to use it to maintain swim fitness? Coach Sara McLarty is here to help.

This workout combines lower intensity riding with some key cadence drills to improve your pedaling—and all in under an hour.

The skills and habits you learn during this forced time out of the pool could make you an overall better swimmer.

The closest you'll get to a complete swim, bike, run session without leaving your home.

Pools all closed? Pro Laurel Wassner shares a great "swim" workout you can do at home with a set of stretch cords.

This mixture of speed and threshold swimming perfectly simulates the stress of a short-course swim.

As we get into the spring, this week’s workout combines a longer ride with some essential early-season technique work on the bike.

Help train your body to run faster for longer with this one-hour run workout.

Boost your fitness—and your top-end speed—with this do-it-all bike workout.

This week's swim workout from Sara McLarty features five different drills.

A workout from coach Sara McLarty to take to the pool this weekend.

Add 20-second Tabata intervals to your swim, bike, and run workouts for a boost.

In tandem with the #TriathleteChallenge, this month’s One-Hour Workouts have been running you through the basics of baseline testing in each discipline. This week it’s time for run testing!

Struggling to find motivation to get in the pool with the cooler weather? Try this new workout from coach Sara McLarty.

Every minute spent in the pool should be designed to produce the maximum benefit.

Coach Rachel Joyce shares one of her favorite winter run sessions.

This session is great to help you get back into the swing of things after the off-season.

Build leg strength ahead of the 2020 season with this staple bike session from coach Rachel Joyce.

The third 30-minute strength workout in our four-part series from Coach Erin Carson adds some intensity to build a solid foundation for a healthy, fast season.

This is a great run workout because it breaks up the monotony of a run, teaches pacing skills, and allows for a wide range of intensity levels.

It’s almost time to wave goodbye to 2019—and what better way to do it than with a speedy progression run.

This one-hour bike workout will help add some spark to your off-season training.

You can drink from this workout—and you can swim it. Yes, you read that right…

Just because it's winter doesn't mean you have to go all slow all the time.