Workouts

Hill repeats might sound painful, but they are a great way to build your fitness and strength through the off-season. 

Get stronger and faster by planting yourself on the treadmill for this 60-minute session.

Our muscles need to learn how to function in an unnatural situation—that's why brick training is so important.

Take it from these super villains: A well-executed downhill exit makes for a quick getaway. Nail the perfect descent position with our pro tips.

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

It’s time to work on your cadence—and this session will help you do just that.

This week’s one-hour workout comes from multiple Ironman champion Linsey Corbin, who is just a few days away from racing the Ironman World Championship.

Build bike-specific strength and power with this interval session—and all in under an hour.

Coach Sara McLarty provides a workout for you to take to the pool this weekend.

Build your swim speed—and kick strength—with this simple pool workout.

Embrace this run workout and watch your run splits come down.

This week’s one-hour workout is best done on the trainer and helps to improve your pedaling as well as your power.

This week's swim workout from coach Sara McLarty includes some great variety, including a 500 race challenge and a drill you may have never tried.

In honor of this week’s 70.3 World Championships, here’s a swim workout that will help sharpen your speed and deliver you to the start line all fired up and ready to go.

Don't go to the pool without a plan! Take this set from coach Sara McLarty to the pool this weekend.

Use this run session to boost your aerobic endurance and speed—while having some fartlek fun at the same time.

Training with friends is fun when you can race through practice and prepare for the chaos of open water.

As triathletes, we often love to crank out bike-to-run workouts but tend to overlook the just-as-important swim-to-bike training.

Former pro triathlete and current senior editor Chris Foster takes viewers along on more training sessions as he prepares for the Santa Barbara Tri at the end of August.

Former pro triathlete and current senior editor Chris Foster takes viewers along on his training as he prepares for the Santa Barbara Tri at the end of August.

Take a new workout to the pool this weekend with this set from coach Sara McLarty.

Always go to the pool with a plan. This week's set from coach Sara McLarty will have you working progressively toward longer distances.

It's time to stop avoiding your top-end swim speed!

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

Regardless of the distance you’re training for, some higher intensity 10K race pace efforts will work wonders for your top-end speed.

Use this run session to boost your aerobic endurance and speed–and all in under an hour.

Open water swimming fear is one a common barrier for many triathletes.

If your go-to workouts have you dreading your training runs, try these easy tweaks to stay engaged, hone your skills, and gain fitness.

This bike workout is brilliant for the time-crunched athlete looking to hit varying intensities in one session.

Go to the pool with a purpose. Try this week's swim workout from coach Sara McLarty.

This session replicates the sometimes-frantic start to the swim leg of a triathlon.

The way to build base fitness without undermining technique is to bring both along at the same time.

Don't go to the pool without a plan! Try this week's workout from coach Sara McLarty.

Don't have time for a long run? You can get similar benefits in one hour with some long hills.

Happy Friday! Here's a swim session from Sara McLarty to kick off your weekend.

Work on several elements of your cycling at once with this trainer session from legend Mark Allen.

Improve your comfort in all conditions with this workout that will have you change speeds, strokes, distances, rest intervals, and more!

This workout helps build top-end speed and helps you improve your ability to change pace, which is a vital skill all triathlon swimmers need to learn.

Learning to mix up run speed and intensity within a workout isn’t just good for your fitness, it’s great for keeping you mentally fresh and motivated, too.

For many triathletes, the swim is the most intimidating element of long-distance triathlon.

Build muscular strength by riding at a very low cadence up a hill.

Ready to kickstart your top-end speed? This week's run workout is for you.

You should be running off of the bike at least once a week—here's how to do it.

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

Use this set to test your fitness and create a benchmark for future workouts.

As the race season slowly gets closer, this set helps “remind” your body what it feels like to swim in the open water.

Think fast! Changing up speeds and effort during workouts will help keep you from hitting a plateau in the water—both mentally and physically.

Every Friday we feature a swim workout from Triathlete contributor and swimming all-star Sara McLarty. Try one this weekend!

Build endurance and mental focus with this deceptively simple run set.

Use this swim to work on your off strokes and build all-around fitness.

We're featuring a workout every Friday from coach Sara McLarty so you have new ideas to take to the pool.

Our multisport take on the classic “Michigan” track workout boosts strength on the bike and speed (and mental toughness!) on the run.

Use these three tricks to keep your upper body engaged while on the road.

Build power during the offseason with this week’s unique bike/strength training workout.

This week’s workout helps build your aerobic engine in the pool.

Knock out some long run intervals with a set that breaks it down into bite-size portions.

Use this early-season bike workout to knock out the rust and improve that base threshold.

Slowly get (equipment!) naked to help improve your feel for the water.

Coach Sara McLarty shares a swim workout every Friday so you have new ideas to take to the pool.

Coach Sara McLarty shares a creative swim set for you to take to the pool.

A tempo run is good, hill repeats are great, both together? Amazing.

These five sessions will add some spice to your weekly ride.

Struggling to fit strength work into your plan? Do this quick and easy circuit, which uses only an exercise ball.

Become a bike superhero with this workout that surge-proofs your legs.

Use this short-but-sweet swim set to knock out yardage while still working speed.

For this pre-season swim session, focus on technique.

Looking for a new workout to take to the pool? Try this one from coach Sara McLarty.

The deadlift is an effective exercise that won't disrupt your training.

Use this simple, but effective, run session to bleed some speed into stagnant winter legs.

Need some workout inspiration as you head into the new year? Here are the most popular swim, bike, run, and strength workouts that have been featured on Triathlete.com in 2018. Happy training!

Bored in the pool? Take this new workout from swimming all-star Sara McLarty to the pool this weekend.

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

Yes, you can actually get fitter during the holiday season!

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

We feature a workout from coach Sara McLarty every Friday so you have new ideas to take to the pool.

Use this set as a way to get some early-season power back into your stroke without slipping on technique.

Complete this list of exercises by the end of the day, broken up into as many sections as you choose.

Bored in the pool? Take this new workout from swimming all-star Sara McLarty to the pool this weekend.

Work both your strength and your form with this week’s unique cycling set.

We’ll feature a swim workout from Triathlete contributor and coach Sara McLarty every Friday so you have new ideas to take to the pool.

This unconventional speed and strength workout tests both your body and mind.

We’ll feature a swim workout from Triathlete contributor and coach Sara McLarty every Friday so you have new ideas to take to the pool.

Use this set to get in a quick, but tough, nonstop bike tempo session.

Use these super-simple dynamic pre-workout drills to get more out of your body.

Triathlete contributor and swimming all-star Sara McLarty shares another swim workout to try this weekend.

Wondering how coaches create a workout? It’s not rocket science, but it’s also not just pulled out of thin air.

A mixture of short, fast swimming and slightly longer intervals later in the set make this workout a great way to optimize your time in the pool.

Use this workout to increase your threshold and get comfortable powering over climbs.

A small amount of strength and mobilization work can reduce your risk of injury—and increase speed.

Break up your pool time with this easy-to-digest session built exclusively around 100 repeats.