Workouts

Need to get in a solid brick session, but feel limited on time? Try this fast-paced workout from coach Tony Zamora.

Breathe hard, sweat and let your heart rate sky-rocket during this 30-minute main set.

This workout targets the training needs of an athlete targeting half-iron distance racing.

Try this simple but effective workout from professional triathlete and coach Scott DeFilippis.

Enjoy the holiday weekend with one (or hey, why not all?) of these one-hour workouts.

This treadmill session adds in just enough VO2 max work to impact your race-day run.

A fun, new swim workout to take to the pool this weekend.

This broken endurance set keeps the mind engaged with a different focus for each interval.

Coach Andrew Shanks uses this set as part of a steady-state training buildup.

This week's session is unusual—running backwards, uphill!—and incredibly challenging.

Ever need to surge in a race and then settle back into a comfortable pace? This workout is designed to help prepare for that effort.

This bike session can be done on the trainer or on the road.

Going off the May 5 holiday of Cinco de Mayo, the workout is built around multiples of five.

The goals of this session are to improve strength and be aware of pace judgment.

This trainer session from coach Heather Gill combines hard VO2 max intervals with long, steady efforts to train different energy systems.

Coach Andrew Shanks uses this indoor bike session as part of a steady-state training buildup.

This workout will challenge you to make a distinction between running steady and moderately hard.

Do you think it's not even worth changing into workout clothes if you only have 20 minutes to train? Think again.

Triathletes will benefit most from including some technique-focused drills and pace work in every session.

Stuck indoors? Try this training session from coach Andrew Shanks.

Ironman world champion Michellie Jones shares how CrossFit can benefit triathletes—plus, workouts and moves to try at home.

A session designed for athletes who need to develop more power generally and/or athletes who will be racing on hilly courses.

These hill repeats incorporate kettlebell swings that’ll get your hamstrings and glutes firing.

This session is designed for developing a smooth pedal stroke, efficiency and neuromuscular quickness in an aerobic zone.

The treadmill can be a valuable training tool when the harsh realities of winter threaten to compromise the quality of your key workouts.

Fartlek, which means “speed play” in Swedish, involves varying the intensity to teach your body to recover quickly.

Just because it's winter does not mean you have to reduce intensity on the bike! Hold on to (or build) high-end speed with this session.

This session simulates race surges, teaching the body how to suffer and then settle back into a reasonable pace.

This run workout is great for triathletes of all distances, because it has lower intensity mixed with some quicker turnover intervals.

A time efficient set to ease into things focusing on form, aerobic fitness and, finally, aerobic capacity and neuromuscular firing

There’s no need to fight the gym crowds during New Year’s resolutions time—you can do all five of these workouts from your own home.

Looking for a swim, bike, run or brick workout? Check out the 10 most popular clicked-on sessions of this year.

This deceptively hard trainer session is perfect for tackling in the winter months.

Get motivated to pull off the covers and start your day with vigor with this video from our partner Wellwellwell.com.

This session will help train the respiratory system that delivers the oxygen our bodies demand under heavy effort loads.

The off-season is the time to build some bike-specific leg strength, so try any or all of these tough workouts.

This swim session is designed to typify what we encounter on race days with surges and recoveries.

Get used to pace changes in a race with this interval workout.

This “transition phase” bike workout takes athletes from the end of the off-season into the first phase of triathlon-specific training.

This bike workout can be done on the trainer, outside or even on a spin or hotel bike.

This week’s one-hour workout is a swim set from Atlanta-based coach Andrew Shanks.

The four-time Wildflower champ recommends pairing up with a training partner to push one another through this tough effort.

This trainer workout focuses on form, so you can maximize your pedal stroke.

Top coaches from around the country provide swim, bike, run and strength training workouts every week on Triathlete.com.

This swim challenges the athlete to incorporate sighting during progressive efforts, similar to how they will race in open water.

This week’s bike workout comes from two-time XTERRA world champion Lesley Paterson.

San Diego-based coach Julie Dunkle says this strength session can often take on various names when assigned—i.e. “F You Coach.”

Get ready for your upcoming sprint race with this bike session from coach Leslie Knibb.

Challenge yourself with this endurance swim set.

Recruit a group to play this cycling "game" or use it whenever you’re in a pinch time-wise and need to get in a hard effort.

This bike session from coach Andrew Dollar features some race simulation work to help you get ready for your next big event.

This workout will test your ability to moderate effort earlier in a race to build intensity through fatigue and hit targets toward the end.

This workout—which partially uses Olympian Steve Moneghetti’s signature fartlek—is DeFilippis’ version of a modified tempo run.

Your Twitter questions about swimming as a triathlete, answered by coach Sara McLarty.

This swim set is made up of a mix of strong and steady efforts for every type of swimmer.

The benefit of this session is to practice spinning in various gears so you get used to different muscle efficiencies.

A swim workout designed for Olympic or half-Ironman athletes who want to train specifically for the distance of their race.

This bike speed workout is designed to raise VO2 max, increase fatigue resistance and increase leg speed.

This 60-minute session from coach Tony Zamora will help you transition from long base training to more race-specific efforts.

This bike workout will reinforce skills and teach you how to pace yourself.

Get familiar with the open water before your first race of the season with this session.

The back-to-back Ironman champ uses this workout to prep for the Ironman marathon.

This swim workout from coach Tony Zamora will force you to have to swim on tired arms, while remaining focused on proper form and technique.

The 2013 Kona runner-up uses this cycling workout in his Ironman buildup.

Try this 3800 IM ladder from Atlanta-based coach Andrew Shanks.

In honor of St. Patrick's Day, we bring you a holiday-themed drill set.

The goal of this early-season session from coach Mike Portman is to ease your body back into running efficiently off the bike.

This fast-paced workout mimics the super-sprint distance that is becoming more popular as of last year.

Bike intervals and a series of core workouts make for a fast-paced session that can be completed at home or at the gym.

This 3500-yard set includes almost 1000 yards of pulling, making it a good strength-building workout for the upper body.

This brainchild of French exercise scientist Veronique Billat may be the best workout you’ve never done.

Liz Lyles shares one of her favorite one-hour spin class sessions, complete with playlist.

Work on your VO2 max number, which will ultimately make you a better athlete, with this week's workout.

In this week’s One Hour Workout, we highlight a run that works on both form and speed.

Got a race planned for early 2014? Try this 60-minute workout a week before you toe the line.

Beat the winter blues with this treadmill workout the next time you’re at the gym.

The speedy ITU runner uses dynamic run training to become more efficient.

Try this hour-long workout on the bike trainer this winter to keep up your fitness

Whatever race distance you’re training for, try this time-efficient cycling workout that incorporates efforts across all zones.

Two versions of a 50x50 swim session from Atlanta-based coach Andrew Shanks.

A distance swim workout that isn't too difficult, but will wear you out by the end.

One of triathlon’s speediest swimmers—she led out of the water in Kona—uses this workout to kick off a big training block.

This week’s gym workout is inspired by Saturday’s 35th annual Ironman World Championship.

See the photos of top contenders like Mirinda Carfrae, Faris Al-Sultan, Mary Beth Ellis, Caroline Steffen, Leanda Cave and Craig Alexander.

This workout helps teach the body how to shuttle lactic acid without losing form during high-intensity efforts.

This session steps up the leg speed every 5 minutes while holding a constant speed or effort level.

One of the sport’s fastest riders uses this interval session to get race-ready.

For triathletes on a time budget or who travel often, this focused workout covers strength and stretching in one session.

Use this indoor bike workout during the build phase of your training, or simply as a quick rainy day or time-constrained solution.

These short intervals will benefit triathletes who specialize in both short- and long-course races.