One-Hour Workouts

This week’s workout helps build your aerobic engine in the pool.

Knock out some long run intervals with a set that breaks it down into bite-size portions.

Use this early-season bike workout to knock out the rust and improve that base threshold.

Slowly get (equipment!) naked to help improve your feel for the water.

A tempo run is good, hill repeats are great, both together? Amazing.

Become a bike superhero with this workout that surge-proofs your legs.

Use this short-but-sweet swim set to knock out yardage while still working speed.

Use this simple, but effective, run session to bleed some speed into stagnant winter legs.

Use this set as a way to get some early-season power back into your stroke without slipping on technique.

Work both your strength and your form with this week’s unique cycling set.

This unconventional speed and strength workout tests both your body and mind.

Use this set to get in a quick, but tough, nonstop bike tempo session.

Hill repeats are a great way to build fitness and mix up your routine.

A mixture of short, fast swimming and slightly longer intervals later in the set make this workout a great way to optimize your time in the pool.

Break up your pool time with this easy-to-digest session built exclusively around 100 repeats.

Push past your race pace with this tough track session.

Every step of this trainer workout gets tougher, forcing you to focus on form when you reach maximum effort.

Use this tough-but-simple workout to bulletproof your run against changes in pace.

Take your typical tempo run up a notch with this mentally tough session.

Use this bike/run session to work on transitions, build bike-to-run adaptation, and to fine-tune your speed.

Use this unconventional trainer workout to uncover simple physiological signals on how hard you’re working.

This patriotic build run will raise you from the oppression of dead legs and bad run splits.

Develop the power necessary for a strong open-water swim.

XTERRA world champion Josiah Middaugh’s simple go-to bike workout stretches your ability to sustain threshold power.

Sometimes simple is good. Use this track workout to build not only physical, but also mental toughness.

Use this workout to build solid-state power and to even up your pedal stroke.

Use this excellent, non-traditional pool workout to simulate open-water-specific skills.

Use this mixture of hill running and simple body-weight movements to build incredible up- and downhill strength.

Use this unconventional workout to focus on a combination of speed and form.

Short on time? Knock out this killer treadmill set for speedy aerobic activation.

Use this pool workout to build the weird skills and strength required in the open water.

Though tailored for the Wildflower Tri bike leg, these intervals help you work any course’s early miles.

Use this simple (but tough) pace-change tempo for race-specific run adaptation.

This do-it-all swim set works different types of systems to help with race-day preparedness.

Use this simple, but difficult, strength set to gain super power on the bike—no weights needed!

Use this solid set to lay a strong brick foundation.

Get a better handle on your ability to control pace with the speedy swim session.

Use this mix of energy systems to work your threshold without neglecting speed.

Transferring winter gym strength to swim, bike, and run can be one of the most beneficial ways to increase performance.

Fine-tune your form with this early-season tech-fixer.

Use this super-challenging bike workout to push your cycling threshold higher.

Hone a strong finish with this simple, but tough, interval workout.

Burn off those excess holiday calories and jumpstart your unused muscles with this unique bike/run/weight brick.

Bound your way to increased run strength

This session works a range of effort levels, from easy to threshold.

Use this short swim to wake up your swimming system and beat the wintertime blues.

Use this killer set to practice riding well with fatigued legs

The main set is pick-your-distance for the allotted time, so the workout can be done by swimmers of all levels.

Consider this set a way to build up (and wake up) the swimming muscles that go often inert.

This tough tempo brick will re-ignite your aerobic system and help find a home for all of those Thanksgiving Day calories.

This brutal bike workout may seem simple, but the hurt is complicated.

This week’s Halloween-themed trainer workout combines interval training with lower cadence work for strength (and zombie-fication).

Use this run and bike build to simulate race day and prepare for that last big event of the season.

This fun take on speedwork will keep your heart rate high and your mind active.

This high-intensity trainer workout gives athletes a lot to do in only 60 minutes.

This simple, but deceptively tough, swim set helps to teach proper pacing for race-day success.

Working core before the main set of this run workout helps prevent injuries, improve endurance, and increase speed.

Fly through your next “dreadmill” session with this blend of speed and incline changes.

This workout's purpose is to generate short bouts of power for an off-road course that has short, punchy climbs.

After a long weekend of BBQ and brew, this week’s combination of running plus HIIT helps get you back on track.

This is a tough mid- to late-season workout, but done once every other week, it’ll prepare your body for almost anything race day can throw at it.

“In order to build a successful house, there needs to be a stable and dependable foundation."

The Hill Repeater is a workout that is intense and will work on two different—but equally-important—aspects of our running: the ascent and descent.

"Triathletes are now hitting the gym to not only reduce their injury risk, but to also improve their performance.”

Lacking strength in the pool? Skip the weight room, and go straight to the pull buoy.

One of the toughest parts of racing can be the run from the swim exit to bike transition through T1.

This week’s workout may not have food or beer, but it is a pyrotechnic way to increase speed and endurance.

This is a typical ITU-style bike workout, but works well for anyone looking to break through a plateau.

The goal of this workout is to increase muscular endurance by coupling long, high-intensity intervals with short rest periods.

This bike/run session should be considered a difficult workout in your training week schedule.

This week’s workout focuses on changes in pace under fatigue and managing decreasing rest.

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

This workout has a two-part focus: working on your breathing pattern and your distance per stroke.

This quick boot-camp-style workout makes for an easy session when you’re strapped for time or on the road.

This week’s fartlek run workout comes from pro triathlete and Endurance Corner coach Justin Daerr.

The tempo run helps you develop the confidence to run your goal race pace for a prolonged period of time.

The goal of this gym session is basic mobility, core strength and preparation strength for the coming training phases.

Mixing up swim strokes can help you work different muscle groups and have a good feel for the water in different swim positions.

Hone your open-water skills with this pool workout.

This long speed track workout is for triathletes who often feel invincible straight out of T2 but tend to fatigue as the race continues.

As the distance goes down, the amount of reps goes up in this swim session from coach Andrew Shanks.

Although the mid-run swim break might feel best during a hot summer training session, it also serves as a good gym session in early spring.

This is a great early-season threshold builder and also a great taper workout.

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

The main set of this swim workout starts out mellow and finishes with fast 100s.

The high intensity of this workout is particularly suitable for short distances where the running speed is very high in the beginning of the run leg.

"Keeping things under control in terms of pace and recovery is key to making this session a success."

When it’s too cold and snowy to run outside, try this treadmill workout that involves hill running.

This workout is appropriate for athletes training for sprint- or Olympic-distance triathlons and is ideal for the base-to-build phase of your annual plan.

As anyone who has done a brick knows, that spaghetti leg feeling is pretty bad! Why wait until the spring to train for that?