Indoor Workouts

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

For Day 2 of our Do Something Streak, we're combining core and cycling into a quick hour session.

Instead of passively watching television or staring at a wall in your basement, these are designed to increase engagement.

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

Antarctic research stations, NASA Mars simulations, Army bases in Afghanistan, and Navy SEAL deployments all over the world. Here's what they can teach us about getting workouts in even in extreme circumstances.

Sometimes getting in the water just isn’t possible, so we tapped open-water swim expert and former pro triathlete Sara McLarty to ask her for the best alternative swimming options.

Discover how incorporating the rowing machine into your workouts can benefit your training.

These five sessions will add some spice to your weekly ride.

Want to try a tri? An indoor triathlon is an excellent way to get your feet wet.

No time for an official turkey trot? Do your own treadmill workout on Thanksgiving to create room for the cornucopia of caloric options.

Boost your climbing strength with these trainer tips from coach Troy Jacobson.

Get in and out of the gym with this purposeful, hilly treadmill run.

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

Functional exercises to strengthen your stroke this season.

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.

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

The off-season is a good time to incorporate skill sessions that will produce speed gains and improve your chances of avoiding injury.

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

Use the winter to practice the heart-pounding, disorienting transition from swim to bike.

Four purposeful workouts to help you use the treadmill to your training advantage.

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

Do you find yourself getting bored while on the bike trainer, or do you avoid it all together?

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.

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

“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.

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

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

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

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

Without a dedicated pain cave, you could waste enough time on setup to defeat the purpose of your time-efficient trainer workout.

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

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

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

In one study, runners ran a whopping 27.1 percent slower on a treadmill than a track. Tips for sticking to your target speed on a treadmill.

Coach Brett Sutton calls the treadmill the number one improvement tool for weak runners and shares a staple workout to try.

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

Pro cyclist Tim Johnson and Dr. James Hopker explain how he makes the most of his time on an indoor trainer.

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

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

Pilates builds balance and strength and is a great cross-training activity for triathletes

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

“I don't love riding my trainer in winter,” says Hoffman. “But sometimes it has to happen, so I turn to this 2+ hour workout for some quality efforts.”

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

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

Try this interval session when you only have an hour or less to get in a bike ride and core work.

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

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

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

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

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

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.

Do this workout, dubbed the Grand Tour Interval for its combination of strength, threshold, leg speed and sprint work, on an indoor trainer.

I only have an hour each morning to train. How can I make the most of each workout?

This one-hour workout focuses on working the whole body in all planes of motion and can be done anywhere without equipment.

Anindoor trainer workout, combining drills, strength and intervals all done in an hour.

Here are three key workouts to improve your swimming this winter.

Austin, Texas-based pro Kelly Williamson shares one of her go-to trainer workouts, perfect for athletes preparing for long-course races.

An indoor bike training approach that will have you going places.

We compare two power meter-equipped trainers that can help precisely dial in your indoor workouts.

Here are three treadmill workouts—two from top coaches and one from an Ironman World Champion—that can boost your run training.

The Seconds Pro interval timer app works by allowing users to program interval workouts into it and then running as a countdown-style timer.

Duane Franks weighs the pros and cons of doing the majority of your triathlon training indoors.

You won't see any Jane Fonda leg lifts at San Diego's Rehab United. Here's how the RU team's unique approach is redefining physical therapy.

Can't afford an antigravity treadmill? Try this instead.

Here are three key workouts to improve your run this winter.

Our beginner bike trainer guide teaches you the lingo you need to know and gives you tools you need to start riding inside.