Workouts

Swimming, biking, and running all require your limbs to act independently, so it makes sense to strengthen them independently.

This workout will help you nail all four phases with a drill and small set for each.

Build your bike-specific strength and power with this fun one-hour workout from a top pro.

Your schedule calls for a really long swim. What's your plan? Try this session from coach Sara McLarty.

Try this workout from swimming all-star and contributor Sara McLarty.

Most swim workouts are based on distances you must complete in certain intervals. Here, we flip that approach.

This swim session features a little bit of everything to help keep body - and brain - fully engaged.

Keep your swim workouts entertaining and engaging with this swim drills set that includes options for you.

Coach Sara McLarty explains the value of a snorkel and how to use it in this short intervals workout that emphasizes body positioning.

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

Here’s the Week 5 workout from strength coach Kevin Purvis to help you prepare for the final benchmark test.

Improving on the various aspects of freestyle swimming can feel overwhelming, which is why part of this workout allows you to focus on one thing at a time.

Here’s the Week 4 workout from strength coach Kevin Purvis to help keep you on track with your balance, core, and mobility work.

Here’s the Week 3 workout from strength coach Kevin Purvis to help you keep improving your balance, core, and mobility.

Here’s the Week 2 workout from strength coach Kevin Purvis to help improve your balance, core, and mobility.

If you're feeling bored in the pool, this week's workout from coach Sara McLarty is guaranteed to spice things up.

Here’s the first week worth of strength workouts from Kevin Purvis, which will help improve your core, balance, and mobility.

Join us for our winter strength challenge that’ll help improve your balance, mobility, and core strength.

Have some fun before the stuffing starts with this turkey-trotting one hour workout.

Check out Kate Ligler's author page.

Feeling a little burned out from always swimming alone? Today's session provides some excitement and energy for your solo swim.

This winter focus on the quality, not the duration, of your indoor trainer workouts.

Part stretch, part strength, with a focus on alignment, Pilates is a great workout.

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

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.

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.

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.