Workouts

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.

While your muscles are inevitably going to catch fire toward the end of a short race, you can train your body to slow down the burn.

Getting ready to for a hilly race? Try this low-cadence, high heart rate ride from coach Dan Graovac.

The middle of summer may mark the last attempt to push up threshold power that last bit before building up to a goal race.

This 57-minute endurance run is no-joke hard and is geared toward advanced runners.

While there are many factors that play into beautiful and efficient running form, reactive strength is chief among them.

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.