One-Hour Workouts

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

This run session is ideal for a long-course triathlete.

Build some top-end speed in the pool with these progressive efforts.

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

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

Ready to find your top-end swim fitness? This week's workout will help.

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

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

Use this week’s core/stabilizer workout to build a more bombproof you.

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

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

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

Celebrate St. Patrick's Day with this entertaining swim set from Irish pro triathlete Ger Redmond.

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

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

Use this tough-but-fair run workout to strengthen both your speed and your aerobic system.

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

Tap into your speed during the colder months without going too hard, too soon.

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

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

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.

Put a spin on your treadmill test set with this interval session that will help the miles fly by.

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

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

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

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

This spooky interval workout will leave your nerves frayed and your shoulders feeling like ghosts.

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

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

Have some fun with your fall running with this speed play session.

Whether you've picked one of the toughest run courses in triathlon or a race with a pancake-flat run, your training regimen should include regular hill workouts.

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

This power-based swim set from a swimrun veteran will help you become a stronger all-around swimmer.

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

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

This session is designed as one that lets you push your engine, but also includes enough recovery to let you push later in the week.

The back-and-forth nature of this triple brick makes for a great opportunity to nail your transitions.

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

The stairs engage many muscles including core, quads, hamstrings and calves, while also keeping heart rate up for cardiovascular benefit.

Put yourself in a paratriathlete's shoes - er, swim cap - and find your feel for the water with this paratriathlon simulation swim from Paralympian and coach Aaron Scheides.

This killer workout uses changes in pace to increase your threshold on the bike.

Use Meredith Kessler's creative pyramid fartlek run set to celebrate Global Run Day the only way a triathlete should: by getting on your grind.

Throw a little “speed play” into your training holding pattern with a run that makes the miles fly by.

Prepare for your open-water swim in the pool with this spicy set.

Ever wondered what Sanders does in race week? Check out this run session to find out more and give it a go yourself.

Get a sneak peek at the workout that Gustav Iden and Kristian Blummenfelt will be doing the day before the Ironman World Championship.

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

Build your run-specific strength with this tough session from the former world champ.

How far can you make it up the ladder?

Kickstart your recovery with this relaxed ride.

Build endurance and power with this short but effective session.

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

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

Build your aerobic endurance on the bike with this session from the short-course star.

Dive into this top coach's pool workout that blends technique work with aerobic endurance.

You'll cover drills and some short bursts of intensity in this one-hour pool workout.

Dive into this swim workout that includes a little bit of all you need in the pool.

Boost your bike power and speed with this spicy session from a top pro.

Improve your strength and stability with this simple gym routine.

Build run speed and power with this potent mix of hill reps and flat efforts—and all in under an hour.

It's Day 12 of our Do Something Streak and we've got a simple yet effective bike workout for you.

It's Day 5 of our Do Something Streak and it's time for an aerobic swim set.

Get your riding off to a great start in 2022 with this fun and punchy bike workout.

Boost speed and endurance with this simple run workout.

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

Check out Emma-Kate Lidbury's author page.

Build your bike-specific strength and power with this session from a record-breaking Ironman champ.

Check out Emma-Kate Lidbury's author page.

Want to bike like the Kona runner-up? We've got the bike workout for you.

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

These short intervals will get you working, but not too hard!

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

Improve your top-end speed and snap with these short and fast hill repeats from run coach David Roche.

Build speed and improve your pacing with this track workout from Paralympic medalist Grace Norman.

Looking to build speed in the water? We've got you covered with this session, but be warned—it's hard and fast!

Improve your swim strength and speed—and all in under an hour.

Build your top-end strength and speed with this workout from an up-and-coming short-course star.

Improve your bike speed and power with this classic workout.

This 70.3 workout will help you fine-tune and work on different bike cadences.

This week’s One-Hour Workout comes from Coach Ryan Bolton’s How to Get Race Ready in Six Weeks training plan.

Check out Emma-Kate Lidbury's author page.

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

Put a pep in your step with this run workout from Olympian-turned-coach Ryan Bolton.

Ramp up your VO2 max, anaerobic capacity, and neuromuscular power - and have fun while you're doing it.

Check out Emma-Kate Lidbury's author page.

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.

Pro triathlete Angela Naeth used this session in the lead-up to her top-10 finish at Unbound Gravel.

Get the most bang for your buck on the bike with these power-boosting intervals.

Get your body and mind ready for racing with this simulation workout.