Workouts

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.

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.

Every step of this trainer workout gets tougher, forcing you to focus on form when you reach maximum effort.

Use this tough-but-simple workout to bulletproof your run against changes in pace.

Take your typical tempo run up a notch with this mentally tough session.

There are many benefits to off-the-bike strength work.

These simple stregth movements are a little bit funky looking, but are easy to fit into your routine and will benefit you in the long run.

This patriotic build run will raise you from the oppression of dead legs and bad run splits.

40/20 workouts are intervals designed around 40 seconds of work followed by 20 seconds of rest or active recovery.

Develop the power necessary for a strong open-water swim.

A new swim workout to try this weekend.

Even the most meticulous pacing plan can go out the window when you’re nervous or excited at the start of a swim.

XTERRA world champion Josiah Middaugh’s simple go-to bike workout stretches your ability to sustain threshold power.

Sometimes simple is good. Use this track workout to build not only physical, but also mental toughness.

Five key moves to build posterior power

Use this workout to build solid-state power and to even up your pedal stroke.

Use this excellent, non-traditional pool workout to simulate open-water-specific skills.

Use this mixture of hill running and simple body-weight movements to build incredible up- and downhill strength.

Get ready to swim, kick and pull with this workout from swimming all-star Sara McLarty.

Use this unconventional workout to focus on a combination of speed and form.

Short on time? Knock out this killer treadmill set for speedy aerobic activation.

Leg speedwork can also improve your basic ability!

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

Strength training is key to help you avoid injury and get more power out of every move you make.

Though tailored for the Wildflower Tri bike leg, these intervals help you work any course’s early miles.

Fartleks challenge your body to become faster over longer distances—plus it’s just a fun word to say.

Use this simple (but tough) pace-change tempo for race-specific run adaptation.

This do-it-all swim set works different types of systems to help with race-day preparedness.

The world’s greatest gym is outside. Membership: Free. Fresh air: Priceless.

Use this simple, but difficult, strength set to gain super power on the bike—no weights needed!

This one simple tool can help you create an efficient and effective strength training session.

These 2,000–2,500-yard sets from Sara McLarty are designed to improve the swim at your next half-Ironman.

Use this solid set to lay a strong brick foundation.

Get a better handle on your ability to control pace with the speedy swim session.

Swim this workout every two weeks to chart your progress as the 2018 race season approaches.

Use this mix of energy systems to work your threshold without neglecting speed.

Transferring winter gym strength to swim, bike, and run can be one of the most beneficial ways to increase performance.

Fine-tune your form with this early-season tech-fixer.

A little bit of creativity and your own body weight can help you maintain fitness and build strength without needing to go anywhere.

Burn off those excess holiday calories and jumpstart your unused muscles with this unique bike/run/weight brick.

Bound your way to increased run strength

Sometimes the best way to get faster is to slow down. Presenting three key ways to use walking for speed.

Need some workout inspiration as you head into the new year?

This session works a range of effort levels, from easy to threshold.

Use this short swim to wake up your swimming system and beat the wintertime blues.

A creative pool workout from swimming all-star and Triathlete contributor Sara McLarty.

The main set is pick-your-distance for the allotted time, so the workout can be done by swimmers of all levels.

Consider this set a way to build up (and wake up) the swimming muscles that go often inert.

This tough tempo brick will re-ignite your aerobic system and help find a home for all of those Thanksgiving Day calories.

Base training is the name given to the training that teaches your body to utilize oxygen as efficiently as possible.

Go outside your comfort zone with these drills that will help you become a more relaxed and efficient swimmer.

Workouts with short rest periods, higher intensities, and ones that use compound movements will give you the best results.

This week’s Halloween-themed trainer workout combines interval training with lower cadence work for strength (and zombie-fication).

Looking to mix it up in the pool? Here's another new swim workout to take to try out this weekend.

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

This fun take on speedwork will keep your heart rate high and your mind active.

This simple, but deceptively tough, swim set helps to teach proper pacing for race-day success.

This week's Quick Set workout features race intervals designed to help you work on your speed.

Working core before the main set of this run workout helps prevent injuries, improve endurance, and increase speed.

A fun, creative workout to take to the pool this weekend.

Fly through your next “dreadmill” session with this blend of speed and incline changes.

Choose from three different sets, depending on your ability, and get in the pool this weekend!

This workout's purpose is to generate short bouts of power for an off-road course that has short, punchy climbs.

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

Hit the weekend running, er swimming, with the latest Quick Set Friday workout from Sara McLarty.

“In order to build a successful house, there needs to be a stable and dependable foundation."

These key sessions will give you the confidence to let it rip at your next sprint or Olympic tri.

Lacking strength in the pool? Skip the weight room, and go straight to the pull buoy.

One of the toughest parts of racing can be the run from the swim exit to bike transition through T1.

Bored at the pool? Here is a fun swim workout to try out this weekend.

The goal of this workout is to increase muscular endurance by coupling long, high-intensity intervals with short rest periods.

This bike/run session should be considered a difficult workout in your training week schedule.

This week’s workout focuses on changes in pace under fatigue and managing decreasing rest.

Get in and out of the gym with this purposeful, hilly treadmill run.

Do you live in an elevation-deprived location, but hear the mountains calling? Then, this article is for you!

This workout has a two-part focus: working on your breathing pattern and your distance per stroke.

A new and creative workout from coach Sara McLarty.

This quick boot-camp-style workout makes for an easy session when you’re strapped for time or on the road.

This week’s fartlek run workout comes from pro triathlete and Endurance Corner coach Justin Daerr.