One-Hour Workouts

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

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

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

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

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

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

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

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.

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

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.

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

This is a great descending swim workout that combines some solid aerobic training with short high-intensity efforts to stay sharp in the winter months.

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

Sure, the 110 triathletes at the 2024 Olympic Games in Paris were fast, but how fast exactly? These two workouts—a swim and a bike/run brick—will teach you.

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

Improve your bike speed and power with this classic workout.

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

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.

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

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

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

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

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

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

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

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

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

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

Build endurance and power with this short but effective session.

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

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.

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

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

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

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

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.

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

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

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

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

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

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

Ride faster and stronger with this higher-intensity workout.

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.

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

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

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

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

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

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

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.

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

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

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

Boost your fitness and bring some variety to your training with this top-end bike power efforts workout.

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

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

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.

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!

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

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.

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

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.

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.

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

How far can you make it up the ladder?

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.

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.

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