Workouts

The tempo run helps you develop the confidence to run your goal race pace for a prolonged period of time.

Whether you’re at a hotel, Airbnb or even a campsite, here are five exercises you can do to tune up your tri muscles.

The goal of this gym session is basic mobility, core strength and preparation strength for the coming training phases.

Since running is all about continuous forward motion, we often forget that certain parts of the body are moving in other directions.

Mixing up swim strokes can help you work different muscle groups and have a good feel for the water in different swim positions.

Hone your open-water skills with this pool workout.

Take this workout from swimming superstar Sara McLarty to the pool this weekend.

This long speed track workout is for triathletes who often feel invincible straight out of T2 but tend to fatigue as the race continues.

As the distance goes down, the amount of reps goes up in this swim session from coach Andrew Shanks.

Although the mid-run swim break might feel best during a hot summer training session, it also serves as a good gym session in early spring.

This is a great early-season threshold builder and also a great taper workout.

Use this bike trainer workout to prepare for your next Olympic-distance race.

The main set of this swim workout starts out mellow and finishes with fast 100s.

The high intensity of this workout is particularly suitable for short distances where the running speed is very high in the beginning of the run leg.

"Keeping things under control in terms of pace and recovery is key to making this session a success."

When it’s too cold and snowy to run outside, try this treadmill workout that involves hill running.

As anyone who has done a brick knows, that spaghetti leg feeling is pretty bad! Why wait until the spring to train for that?

Got 60 minutes? Try this trainer workout as you build a base ahead of the upcoming season.

The goal of this workout is to raise your lactic threshold in order to produce more power—without expending extra energy.

This indoor rowing workout promotes leg and core strength that translates well back to swim, bike and run.

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

We feature swim, bike, run and strength workouts on Triathlete.com every week. Here are the 10 most popular of 2016.

Use this swim ladder to test your fitness and improvement over time.

The treadmill is an all-weather tool always on the ready to keep you going.

Use this treadmill workout to keep some higher intensity work in your off-season routine.

This creative bike session will allow you to get strong and build base endurance at the same time.

Traveling for the holidays? Keep this do-anywhere-strength-circuit workout handy.

The focus of this running workout is re-emphasizing good form throughout the session.

Get 'em at the line with this tough track workout.

Training for a fall or winter half-marathon? This week's one-hour workout is for you.

Test your limits with six rounds of this fast and furious session.

The trainer provides the opportunity to to build FTP, watts/kg and overall capacity to perform at your goal distance.

This session is built around strengthening the muscles that help improve your run and keep your core and pelvis strong.

This workout teaches the body to use the muscles that are required to go up steady grades like the ones on hilly run courses.

Do this workout from coach Mike Ricci for 4–5 weeks leading up to your race and benefit on the big day.

Tune up for your next race with this set and get some speed into those legs!

This workout from coach Tony Zamora translates well into power and strength you’ll notice in the pool, on the bike and on the run.

Top coaches from around the country share their favorite speedwork sessions for the track.

This unique swim set is focused on preparing an athlete specifically for the challenges of an open-water race.

While establishing an aerobic base is important for long-distance athletes, keeping a workout focused on pace can make it more productive.

This session is specifically suited for half- and full-Iron distance athletes who need to cram a high-intensity ride into their week.

This swim set teaches the body how to sustain a faster speed for longer; a skill important to triathletes.

This workout combines core and stability work with short inclines on the treadmill—perfect for if you’re traveling or short on time.

Today (June 1) is Global Running Day! To celebrate, we're sharing 12 of our favorite run workouts.

Use this workout to build muscular endurance and learn how to finish strong in a race.

Take a mental break from counting yards and focus on swimming for time in today’s one-hour swim set.

Three age groupers share their clever tricks for fitting triathlon training into their time-crunched schedules.

This session will help you build muscular endurance and finish strong in a race.

This simple set is focused on starting out at the pace you swim in the frenzy of a start and settling into your race pace for any distance.

This tempo-focused run offers many of the adaptations of the “hard” zone without the prolonged recovery between sessions.

It’s best to do this tough session when you are most rested and will have the energy to hit your highest numbers for the week.

This week’s workout decreases in interval length while increasing the amount of reps.

“I love riding outside but an hour ride on a trainer can be a far more productive investment of time compared to an hour outside.”

This swim set teaches the body how to sustain a faster speed for longer, which is a skill important to triathletes.

The 200s in this set are short enough to keep your focus sharp, but also sufficient enough to build some endurance.

Use this session to assess heart rate and how it responds to running a paced effort after a burst of speed with no recovery.

The main set of this session features intervals at your best time trial effort.

Coach Lance Watson shares five effective run workouts for motivated age-group athletes who have a solid running base already established.

This tough track session has both elements of speed and endurance.

These acceleration rounds are great for touching all six energy zones and giving you feedback on which zone needs improvement.

Leap Day comes but once every four years, so consider this treadmill workout your bonus session for 2016.

This workout from coach Tess Mattern focuses on a high tempo, which important for open-water swimming.

This week’s track workout comes from age grouper Kirsten Sass, who won five national titles in 2015.

“In order to conserve time and still get a workout in, I started combining my dog walk with my workout.”

Who says Sunday's big game has to result in a big calorie surplus? Peel yourself off the couch and try this challenge.

This week’s workout is a simple way to break up a six-mile run with some added speed.

Intervals after a climbing set can make you feel like you are riding through mud, but they make you strong in the long run!

Check out Jené Shaw's author page.

Fins can help you to understand what a good kick should feel like.

This week's session will get your heart rate up and force you to work hard.

This one-hour workout is great for triathletes who don't belong to a gym or who might be traveling and not have access to gym equipment.

The top 10 swim, bike, run and strength sessions published on Triathlete.com in 2015.

This swim set has a little bit of everything—freestyle, stroke, kick and pull.

Push through the mental and physical barrier of settling in at tempo effort in this one-hour trainer workout from coach Mike Ricci.

This hill workout helps build strength without taxing your body.

“As the legs tire, you raise the power and push through the mental and physical barrier of settling in at tempo effort and watts.”

Indoor cycling workouts can be an incredibly efficient use of your time.

The speedwork in this session is performed at a short, manageable pace with a small window of recovery.

Despite the benefits, most cyclists and triathletes don’t include strength workouts in their training.

This workout is designed to work at tempo effort while incorporating different cadence levels.

Targeting these three components has helped many athletes run more fluidly, use their muscles more efficiently and increase strength.

This stamina workout will force you not only to be aware of your pacing, but also help you finish your races with a kick.

Pass the time and get your heart rate up during the Ironman World Championship with this one-hour trainer session.

What do the top pros do for strength training during the season? Find out with this workout from E.C.FIT Boulder's Erin Carson.

A new workout, full of variety, to take to the pool this weekend.

A quick and easy way to get some speed into a workout.

This workout, featuring a strength section, was designed to go along with an episode of your favorite one-hour television show.

Improve your efficiency with this classic drill.

Take advantage of the extra day to fit in an early workout before you fire up the grill.