One-Hour Workout: Swim Skills and Drills
This swim workout blends technical work with some aerobic endurance training.
These workouts, shared every Wednesday, come from top coaches from around the world and are designed to get you moving in about one hour or less. Be sure to dive back into the archives—we’ve got hundred of workout options for you.
This swim workout blends technical work with some aerobic endurance training.
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.
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.
Enjoy hitting some short hill repeats and then maximizing tempo work on the flat in this run workout.
Build your bike-specific strength and power with this fun one-hour workout from a top pro.
Ride faster and stronger with this higher-intensity workout.
This swim session features a little bit of everything to help body—and brain—fully engaged.
This bike workout features a little bit of everything to help improve your cadence and technique—as well as your fitness.
Boost your threshold power with these efforts—but be ready to work for it.
Have some fun—and boost your top-end speed and power—with these higher intensity efforts.
Enhance your sustained power durability and mental resilience with this aerobic bike session.
Have some fun before the stuffing starts with this turkey-trotting one hour workout.
Build your cycling fitness and power with this workout from one of the sport's most experienced coaches.
Feeling a little burned out from always swimming alone? Today's session provides some excitement and energy for your solo swim.
Kick off your winter swimming with this gentle aerobic swim session.
This technique-focused workout will help improve your pedaling and efficiency.
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.
Enhance both your performance and enjoyment over longer distances with this aerobic building block session.
Learning to hold your body taut in the water is key to achieving optimal body position—and this workout will help get you there.
This is a fast and tough workout that'll help boost your top-end run speed.
Boost your fitness and bring some variety to your training with this top-end bike power efforts workout.
This go-to workout from Dan Lorang will give your top-end run speed a huge boost.
Ready to find your top-end swim fitness again? This week's workout will help.
We're all trying to rekindle our swim fitness—and this workout will help you do exactly that.
Boost your bike strength and power with these higher intensity hill repeats.
Start building back your swim fitness with this aerobic one-hour workout.
This tried and trusted fartlek pyramid workout will help bring some easy speed and put a spring in your step.
Boost your ability to work at higher intensities with this bike pyramid workout.
This fine-tuning session is the last effort ahead of this weekend's Challenge.
Ever tried a fartlek? There's no time like the present.
Welcome to the first run workout of Triathlete’s May Challenge (At Home)!
Enjoy building in some speed efforts within this steady state workout.
This is a fun way to keep your body firing on all cylinders without taxing your immune system.
Outdoors or indoors, this week’s run workout can be tweaked according to the severity of lockdown in your area.
This workout combines lower intensity riding with some key cadence drills to improve your pedaling—and all in under an hour.
The closest you'll get to a complete swim, bike, run session without leaving your home.
This mixture of speed and threshold swimming perfectly simulates the stress of a short-course swim.
As we get into the spring, this week’s workout combines a longer ride with some essential early-season technique work on the bike.
Help train your body to run faster for longer with this one-hour run workout.
Boost your fitness—and your top-end speed—with this do-it-all bike workout.
This is a great descending swim workout that combines some solid aerobic training with short, sharp higher intensity efforts—perfect for this time of year.
This strength workout from Marilyn Chychota is perfect for this time of the season when you’re looking to set the foundations for the year ahead.
In tandem with the #TriathleteChallenge, this month’s One-Hour Workouts have been running you through the basics of baseline testing in each discipline. This week it’s time for run testing!
In tandem with the Triathlete Challenge, this month’s One-Hour Workouts will run you through the basics of baseline testing in each discipline. This week: bike testing!
In tandem with the Triathlete Challenge, this month’s One-Hour Workouts will run you through the basics of baseline testing in each discipline. First up, swim testing!
It’s almost time to wave goodbye to 2019—and what better way to do it than with a speedy progression run.
This one-hour bike workout will help add some spark to your off-season training.
You can drink from this workout—and you can swim it. Yes, you read that right…
Have some fun hitting top speed with these short, sharp bike efforts.
The off-season is the perfect time to focus on drills, but you don't want to lose all of your fitness. This swim session strikes the balance.
Thanksgiving is just around the corner, so here’s a tempo run workout that’ll get you gobbling up the miles at varying intensities.
Learn to listen and respond to your body with this bike workout.
All athletes—whether seasoned pros or rookie age-groupers—need workouts that can be tailored to how they are feeling on the day. Here’s a perfect example from coach Jim Vance.
Hill repeats might sound painful, but they are a great way to build your fitness and strength through the off-season.
Get stronger and faster by planting yourself on the treadmill for this 60-minute session.
It’s time to work on your cadence—and this session will help you do just that.
This week’s one-hour workout comes from multiple Ironman champion Linsey Corbin, who is just a few days away from racing the Ironman World Championship.
Build bike-specific strength and power with this interval session—and all in under an hour.
Build your swim speed—and kick strength—with this simple pool workout.
Embrace this run workout and watch your run splits come down.
This week’s one-hour workout is best done on the trainer and helps to improve your pedaling as well as your power.
In honor of this week’s 70.3 World Championships, here’s a swim workout that will help sharpen your speed and deliver you to the start line all fired up and ready to go.
Use this run session to boost your aerobic endurance and speed—while having some fartlek fun at the same time.
As triathletes, we often love to crank out bike-to-run workouts but tend to overlook the just-as-important swim-to-bike training.
This session will help you learn to swim well at all speeds, while also being mindful of good technique.
As the season gets into full swing, this bike interval workout will help your body prepare for the inevitable discomfort when heading out of T2.
It's time to stop avoiding your top-end swim speed!
Regardless of the distance you’re training for, some higher intensity 10K race pace efforts will work wonders for your top-end speed.
Use this run session to boost your aerobic endurance and speed–and all in under an hour.
This bike workout is brilliant for the time-crunched athlete looking to hit varying intensities in one session.
This session replicates the sometimes-frantic start to the swim leg of a triathlon.
The way to build base fitness without undermining technique is to bring both along at the same time.
Don't have time for a long run? You can get similar benefits in one hour with some long hills.
Work on several elements of your cycling at once with this trainer session from legend Mark Allen.
This workout helps build top-end speed and helps you improve your ability to change pace, which is a vital skill all triathlon swimmers need to learn.
Learning to mix up run speed and intensity within a workout isn’t just good for your fitness, it’s great for keeping you mentally fresh and motivated, too.
Mastering your bike cadence during challenging workouts is a surefire way to not only boost your fitness but also improve your cycling specific strength and pedaling technique.
Ready to kickstart your top-end speed? This week's run workout is for you.
You should be running off of the bike at least once a week—here's how to do it.
Use this set to test your fitness and create a benchmark for future workouts.
As the race season slowly gets closer, this set helps “remind” your body what it feels like to swim in the open water.
Build endurance and mental focus with this deceptively simple run set.
Use this swim to work on your off strokes and build all-around fitness.
These drills will improve your pedal stroke and help you become an overall more efficient rider.
Our multisport take on the classic “Michigan” track workout boosts strength on the bike and speed (and mental toughness!) on the run.
Build power during the offseason with this week’s unique bike/strength training workout.
This week’s workout helps build your aerobic engine in the pool.