One-Hour Workouts

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.

This indoor rowing workout promotes leg and core strength that translates well back to swim, bike and run.

"The purpose of this workout is to keep a consistent pace throughout all sets."

Use this swim ladder to test your fitness and improvement over time.

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

This creative bike session will allow you to get strong and build base endurance at the same time.

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

The focus of this running workout is re-emphasizing good form throughout the session.

Training for a fall or winter half-marathon? This week's one-hour workout is for you.

The trainer provides the opportunity to to build FTP, watts/kg and overall capacity to perform at your goal distance.

This session is built around strengthening the muscles that help improve your run and keep your core and pelvis strong.

This workout teaches the body to use the muscles that are required to go up steady grades like the ones on hilly run courses.

Do this workout from coach Mike Ricci for 4–5 weeks leading up to your race and benefit on the big day.

Tune up for your next race with this set and get some speed into those legs!

This workout from coach Tony Zamora translates well into power and strength you’ll notice in the pool, on the bike and on the run.

Top coaches from around the country share their favorite speedwork sessions for the track.

This unique swim set is focused on preparing an athlete specifically for the challenges of an open-water race.

While establishing an aerobic base is important for long-distance athletes, keeping a workout focused on pace can make it more productive.

This session is specifically suited for half- and full-Iron distance athletes who need to cram a high-intensity ride into their week.

This workout combines core and stability work with short inclines on the treadmill—perfect for if you’re traveling or short on time.

Use this workout to build muscular endurance and learn how to finish strong in a race.

Take a mental break from counting yards and focus on swimming for time in today’s one-hour swim set.

This session will help you build muscular endurance and finish strong in a race.

This simple set is focused on starting out at the pace you swim in the frenzy of a start and settling into your race pace for any distance.

This tempo-focused run offers many of the adaptations of the “hard” zone without the prolonged recovery between sessions.

It’s best to do this tough session when you are most rested and will have the energy to hit your highest numbers for the week.

This week’s workout decreases in interval length while increasing the amount of reps.

“I love riding outside but an hour ride on a trainer can be a far more productive investment of time compared to an hour outside.”

This swim set teaches the body how to sustain a faster speed for longer, which is a skill important to triathletes.

The 200s in this set are short enough to keep your focus sharp, but also sufficient enough to build some endurance.

Use this session to assess heart rate and how it responds to running a paced effort after a burst of speed with no recovery.

The main set of this session features intervals at your best time trial effort.

This tough track session has both elements of speed and endurance.

These acceleration rounds are great for touching all six energy zones and giving you feedback on which zone needs improvement.

This workout from coach Tess Mattern focuses on a high tempo, which important for open-water swimming.

This week’s track workout comes from age grouper Kirsten Sass, who won five national titles in 2015.

“In order to conserve time and still get a workout in, I started combining my dog walk with my workout.”

This week’s workout is a simple way to break up a six-mile run with some added speed.

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

Check out Jené Shaw's author page.

Fins can help you to understand what a good kick should feel like.

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.

This swim set has a little bit of everything—freestyle, stroke, kick and pull.

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

This hill workout helps build strength without taxing your body.

“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.

The speedwork in this session is performed at a short, manageable pace with a small window of recovery.

This workout is designed to work at tempo effort while incorporating different cadence levels.

This stamina workout will force you not only to be aware of your pacing, but also help you finish your races with a kick.

Pass the time and get your heart rate up during the Ironman World Championship with this one-hour trainer session.

What do the top pros do for strength training during the season? Find out with this workout from E.C.FIT Boulder's Erin Carson.

A quick and easy way to get some speed into a workout.

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

While your muscles are inevitably going to catch fire toward the end of a short race, you can train your body to slow down the burn.

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

The middle of summer may mark the last attempt to push up threshold power that last bit before building up to a goal race.

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

Need to get in a solid brick session, but feel limited on time? Try this fast-paced workout from coach Tony Zamora.

Breathe hard, sweat and let your heart rate sky-rocket during this 30-minute main set.

This workout targets the training needs of an athlete targeting half-iron distance racing.

Try this simple but effective workout from professional triathlete and coach Scott DeFilippis.

This treadmill session adds in just enough VO2 max work to impact your race-day run.

This broken endurance set keeps the mind engaged with a different focus for each interval.

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

This week's session is unusual—running backwards, uphill!—and incredibly challenging.

Ever need to surge in a race and then settle back into a comfortable pace? This workout is designed to help prepare for that effort.

This bike session can be done on the trainer or on the road.

Going off the May 5 holiday of Cinco de Mayo, the workout is built around multiples of five.

The goals of this session are to improve strength and be aware of pace judgment.

This trainer session from coach Heather Gill combines hard VO2 max intervals with long, steady efforts to train different energy systems.

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

This workout will challenge you to make a distinction between running steady and moderately hard.

Triathletes will benefit most from including some technique-focused drills and pace work in every session.

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

A session designed for athletes who need to develop more power generally and/or athletes who will be racing on hilly courses.

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

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

Just because it's winter does not mean you have to reduce intensity on the bike! Hold on to (or build) high-end speed with this session.

This run workout is great for triathletes of all distances, because it has lower intensity mixed with some quicker turnover intervals.

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

There’s no need to fight the gym crowds during New Year’s resolutions time—you can do all five of these workouts from your own home.

This session will help train the respiratory system that delivers the oxygen our bodies demand under heavy effort loads.

This swim session is designed to typify what we encounter on race days with surges and recoveries.

Get used to pace changes in a race with this interval workout.

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

This bike workout can be done on the trainer, outside or even on a spin or hotel bike.

This week’s one-hour workout is a swim set from Atlanta-based coach Andrew Shanks.