Workouts

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

This set focuses on pulling to build the proper strength you need to succeed in the open water.

This swim session is all about your race-day goals.

This progressive workout will help you build your aerobic fitness and hone your pacing in the water.

Quicker recovery intervals help runners learn how to better deal with the byproducts of fatigue, along with other performance benefits.

Not sure how to work drills into a swim session? This weekend swim workout is for you.

Triathlon season is approaching so it's time to get race ready!

This swim workout blends technical work with some aerobic endurance training.

Set yourself up for swimming success with drills that work on the fundamentals like body position, breathing, kicking, and relaxing.

Being able to change pace in the water and having a variety of speeds at your disposal can really help you make gains.

A swim workout designed to work on race day efforts, ideally for the peak phase of training.

Fed up of riding the trainer? Try this workout—there's plenty for your brain and body!

If you currently have limited or zero pool access, fear not—this bike-run brick workout will give you the multisport action you've been craving.

This week's session includes several 100s made up of fast 75s, with 25 easy to recover.

Swimming, biking, and running all require your limbs to act independently, so it makes sense to strengthen them independently.

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

This workout will help you nail all four phases with a drill and small set for each.

Build your bike-specific strength and power with this fun one-hour workout from a top pro.

Your schedule calls for a really long swim. What's your plan? Try this session from coach Sara McLarty.

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

Improving your agility this winter can really help put a pep in your step come spring.

Try this workout from swimming all-star and contributor Sara McLarty.

Ride faster and stronger with this higher-intensity workout.

Most swim workouts are based on distances you must complete in certain intervals. Here, we flip that approach.

This swim session features a little bit of everything to help body—and brain—fully engaged.

Don't go to the pool without a plan.

Make sure you go to the pool with a plan.

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

We feature a workout every Friday from coach Sara McLarty so you have new ideas to take to the pool.

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

Check in with your swim fitness this winter by completing this “test set” workout three weeks in a row.

This simple set will help you assess where your swim fitness is—and set goals accordingly.

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

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

Here’s the Week 5 workout from strength coach Kevin Purvis to help you prepare for the final benchmark test.

Improving on the various aspects of freestyle swimming can feel overwhelming, which is why part of this workout allows you to focus on one thing at a time.

Enjoy mixing up the terrain and the intensity with this off-season run session.

Here’s the Week 4 workout from strength coach Kevin Purvis to help keep you on track with your balance, core, and mobility work.

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

Here’s the Week 3 workout from strength coach Kevin Purvis to help you keep improving your balance, core, and mobility.

Adding variety to your swim sessions can help keep you motivated.

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

Here’s the Week 2 workout from strength coach Kevin Purvis to help improve your balance, core, and mobility.

If you're feeling bored in the pool, this week's workout from coach Sara McLarty is guaranteed to spice things up.

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

Here’s the first week worth of strength workouts from Kevin Purvis, which will help improve your core, balance, and mobility.

Join us for our winter strength challenge that’ll help improve your balance, mobility, and core strength.

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

Have some fun before the stuffing starts with this turkey-trotting one hour workout.

Incorporating kick sets into your swim session is important. Get kicking with this workout from coach Sara McLarty.

Even though we're deep in off-season mode, it's still worthwhile to include some short speed work from time to time.

With focused work now, you’ll be ready for a strong and successful winter indoors and for a 2021 race season outdoors (hopefully).

Build your cycling fitness and power with this workout from one of the sport's most experienced coaches.

For a next-level, full-body blast, try this in-and-out-of-water workout.

Feeling a little burned out from always swimming alone? Today's session provides some excitement and energy for your solo swim.

This winter focus on the quality, not the duration, of your indoor trainer workouts.

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

Part stretch, part strength, with a focus on alignment, Pilates is a great workout.

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

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

Advanced training methods proven effective by scientists, coaches, and athletes.

Build your effort as you work your way through this progressive set.

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

Boost your run form and fitness with this simple workout that'll get your body and brain buzzing.

Your last big swim before the Hawaii From Home virtual triathlon has you put everything you've worked on over the last six weeks together.

This week's run from coach Ryan Bolton is a pretty straightforward tempo with some built-in surges.

In this final bike session, cycling coach Matt Bottrill puts you to the test to ensure you’re ready for race week.

It’s your grand finale bike-run workout from the six-time Ironman world champion.


Sharpen the mental toughness needed to swim longer distances with this week's swim workout from coach Sara McLarty.

This latest strength session is short and sharp to help get your body firing on all cylinders.

The run for the fifth week of training is a long run with a decent amount of tempo work thrown in.

Get ready for this week’s workout from coach Dave Scott—it’s a big one!

Get ready for Hawaii from Home with this week's bike workout from coach Matt Bottrill.

Want to get faster in the swim? You've got to include efforts in your practice.

This week's session will require a HIIT effort at the end.

This run session hits the intersection between a long run, a build run, and a tempo.

Coach Sara McLarty helps you get ready for a 2.4-mile time trial in the pool.

Maximize your time with these short but sharp indoor workouts to enhance your endurance and improve your power and speed.

Get ready for a high-cadence effort from coach Matt Bottrill.

This long run build will be tough, but it will help you get ready for your iron-distance challenge.

Get your body moving well and feeling good with this workout from strength coach Erin Carson.

Continue to build your fitness, strength, and durability with this dynamic run-bike-run workout.

Doing a 2.4-mile time trial in a pool? You better work on efficient turns.

Hill repeats and tempo work—this combination does a great job simulating what it’s like to come off the bike onto the run with fatigue.

Kick off your strength work with this mobility-focused workout from Erin Carson.


Get ready for a run-bike-run with a variety of intensities from coach Dave Scott.

The goal of this week's bike workout is to help you build strength.

Use this week's test set to see how fast you could potentially go in a 2.4-mile swim.

Kick off your Hawaii From Home brick training with this fast-twitch focused workout from six-time Ironman world champ Dave Scott.

This workout from former Olympian and elite-level coach Ryan Bolton is the first of six running workouts that'll lead to the Hawaii From Home race week.