Workouts

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.

Have some fun hitting top speed with these short, sharp bike efforts.

The off-season is the perfect time to focus on drills, but you don't want to lose all of your fitness. This swim session strikes the balance.

Thanksgiving is just around the corner, so here’s a tempo run workout that’ll get you gobbling up the miles at varying intensities.

Treat your strength workout the same way you would treat a swim, bike or run session.

Plus two trainer workouts to boost your skills before this weekend’s group ride.

Learn to listen and respond to your body with this bike workout.

Boost your fitness with this quick high intensity interval training session.

All athletes—whether seasoned pros or rookie age-groupers—need workouts that can be tailored to how they are feeling on the day. Here’s a perfect example from coach Jim Vance.

Get stronger with these five simple strength-training maneuvers from coach Jeff Horowitz.

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.