Three of the fastest long-course age-group women in the world each share a swim, bike, or run session that they use to prepare for their big day at the women's 2025 Ironman World Championship in Kona.

Three of the fastest long-course age-group men in the world each share a swim, bike, or run session that they use to prepare for their big day at the men's 2025 Ironman World Championship in Nice, France.

Because sometimes motivation comes only after you begin to move.

Are your sets dragging on (and on, and onnnn)? Beat boredom with these three fun swim workouts (including one with a hot tub warm-up).

Build some speed with this workout from Sara McLarty, which incorporates short (but intense!) sprints.

Want to bike like the 2023 Ironman World Champion? We've got the bike workout for you.

You're probably used to paddles and buoys, but have you ever used a band in swim workouts? Give it a go with this set from coach Sara McLarty.

Have some fun - and boost your top-end speed and power - with these higher-intensity efforts.

Do you know your stroke count? This workout will help you get acquainted with this important metric.

Kick off your winter swimming with this gentle aerobic swim session.

Get an assist from the pull buoy in this recovery swim workout.

Get your body and brain buzzing with these bike intervals from pro Lisa Becharas.

Get in the pool with your best training buddies and coach each other toward descending splits in this fast, fun swim workout.

Enjoy hitting some short hill repeats and then maximizing tempo work on the flat in this run workout.

This kitchen-sink workout has a little bit of everything, in 10 sets of 400, 300, or 200.

Don't get lost in slow, steady miles - add some speed and power to your swim with this fast, fun swim set.

This run workout is designed to help athletes build strength and speed and get comfortable with cadence control and pace changes.

Here’s a simple recovery swim, which is great for recouping from a tough race or virtual effort.

This spooktacular dynamic stretching set will get you ready to hunt vampires, outrun zombies, or anything else your Halloween workout might throw at you.

Just like a long run or ride has a purpose in your endurance prep for long races, this long swim session will do wonders to prepare you for the strain of a long-distance swim event.

This workout will help you prepare for the demands of 70.3 racing—and all in under an hour.

Build bike-specific strength—and aerobic efficiency—with these VO2 max repeats.

Use this pool tool to reinforce good kicking form in this workout from coach Sara McLarty.

Racing on a rolling or hilly bike course this year? This session is for you.

Try this ladder set to improve pace control over a long swim and make sure you conserve enough energy to finish strong!

Enjoy unleashing some power and speed on this short, sharp hill set.

Boost your watts with this bike session, which can be done indoors or on the road.

Not sure how to properly execute an open-water swim workout? Coach Sara McLarty is here to help.

In this set from coach Sara McLarty, your pull buoy is going to get as much of a workout as you are.

This workout targets a sprint or Olympic-distance athlete looking to add a bit more speed to their fitness.

There are no walls in open water - so practice for race day with this no-pushoff prep set from coach Sara McLarty.

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

Use this workout to increase your threshold and get comfortable powering over climbs.

Think diving serves no purpose in triathlon training? Think again.

Tune into your pacing and effort levels with this one-hour run workout.

This swim workout from coach Sara McLarty will help you learn how to make the most of the speed changes that happen throughout the swim portion of a triathlon race.

Improve your bike speed and power with this classic workout.

This half-hour session combines yoga and strength training into a workout any triathlete can benefit from.

Sailboat drill is a a killer core workout that also teaches you to control your hip rotation.

Simulate race-day run fatigue with this bike/run interval workout.

Coach Sara McLarty explains why incorporating hypoxic pulls in your sets is important, and provides a workout that includes this unique drill.

This swim workout will help you celebrate the birth of our country with some fireworks in the pool and a few very American-themed twists.

Struggling with a certain phase of your swim stroke? It's time to incorporate single-arm drills into your sets.

Feeling the DOMS after a big weekend of training or racing? Kickstart your recovery with this relaxed ride.

It's hard to simulate the open water in the pool, but avoiding the wall during certain sets is a great way to start.

Boost your bike fitness - and improve your cadence - with this targeted session.

Pack all the toys in your swim bag for this workout from coach Sara McLarty.

Learn the art of swim pacing with this simple but effective one-hour workout.

This Olympic-distance specific set will get you ready for your next 1500-meter swim.

Get the most bang for your running buck with this one-hour tempo session.

Swimming all-star Sara McLarty shares a workout to try this weekend.

This technique-focused workout will help improve your pedaling and efficiency.

Get kicking with this swim workout specifically designed to help you build stronger swim legs.

Raise your power capacity with this explosive, unconventional sprint workout.

If freestyle is the only stroke you're doing in the pool, you're missing out on extra swim strength and speed. Build your skills, efficiency, and muscles with this IM and non-free workout from coach Sara McLarty.

This bike workout features a little bit of everything to help improve your cadence and technique—as well as your fitness.

Use a test set to find some renewed motivation in the pool.

Boost your aerobic fitness and run-specific strength with this hill reps workout from Coach Ryan Bolton.

Triathletes training for any distance can benefit from quick and snappy 50s, especially when they're used to cover a variety of skills and drills in a short amount of time.

Train for the inevitable with this open-water-focused swim workout.

Triathlete contributor and swimming all-star Sara McLarty provides a workout for you to take to the pool this weekend.

Work on your pacing—and your aerobic endurance—with this simple build run.

Don't go to the pool without a plan! Use this workout from coach Sara McLarty to establish a base for the skills you'll need come race day.

Enjoy hitting some higher intensity power bursts that'll get you working hard in this session.

Bring your bag of swim tools to the pool this weekend - you're going to need them for this drill-tastic session from coach Sara McLarty!

Build endurance and power with this short but effective session.

Build your open-water sighting skills (and neck muscles) with the Tarzan Drill for swimmers using this weekend swim workout from coach Sara McLarty.

Looking to improve your swim fitness and technique in one workout? We've got you covered.

Bored in the pool? This weekend's workout from coach Sara McLarty includes a fun and challenging drill you probably have never tried before.

Hate the dread-mill? The best way to get through an hour on the old conveyor belt is to break up the session into manageable pieces—check in with your form for even more value.

When it comes to swimming, most triathletes believe you can either be fast or you can be smooth. That's not the case. Master both swim styles with this set from coach Sara McLarty.

When you get the opportunity to work on your form, this indoor-specific set is a great way to round out your pedal stroke.

This weekend's swim workout is brought to you by the number 200.

Pedal efficiency, technique, and position set you up for the season ahead in this week's 60-minute session.

These six workouts can boost your VO2 max plus improve your speed and endurance at lactate threshold, covering the widest range of areas for potential gains on race day.

This pyramid sprint session from coach Sara McLarty is a great way to boost your speed and confidence in the water.

Beat the winter blues with this bike trainer workout that features everything from all-out sprints to a steady time trial.

As the sets get shorter, you swim faster. It sounds easy - until you try to pull it off. Can you do this challenging swim workout from coach Sara McLarty?

Swim, bike, run...but not always? Coach Jennie Hansen explains why a quirky off-order brick workout might be just the ticket to next-level performance.

Use the principles of polarized training to become a faster runner - this workout shows you how.

A creative swim workout for you to take to the pool this weekend.

Improve your swim technique as well as your aerobic fitness with this relaxed pool workout.

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

Focusing on your legs is one of the best ways to improve as a swimmer, as a strong swim kick leads to better leg strength and endurance all around. Give it a try with this kick set from coach Sara McLarty.

Best done on a trainer or the spin bike at your gym, this cadence-focused bike workout mixes up the RPMs to help build strength and pedal stroke efficiency.

Break your swim into "four-bys" to focus on consistency in small doses. This workout from coach Sara McLarty will show you how.

Boost your threshold power with these efforts—but be ready to work for it.

This monthly test set can help you gauge where you are in speed and fitness.

Enhance your sustained power durability and mental resilience with this aerobic bike session.