One-Hour Workouts

This swim challenges the athlete to incorporate sighting during progressive efforts, similar to how they will race in open water.

This week’s bike workout comes from two-time XTERRA world champion Lesley Paterson.

San Diego-based coach Julie Dunkle says this strength session can often take on various names when assigned—i.e. “F You Coach.”

Get ready for your upcoming sprint race with this bike session from coach Leslie Knibb.

Recruit a group to play this cycling "game" or use it whenever you’re in a pinch time-wise and need to get in a hard effort.

This bike session from coach Andrew Dollar features some race simulation work to help you get ready for your next big event.

This workout will test your ability to moderate effort earlier in a race to build intensity through fatigue and hit targets toward the end.

This workout—which partially uses Olympian Steve Moneghetti’s signature fartlek—is DeFilippis’ version of a modified tempo run.

This swim set is made up of a mix of strong and steady efforts for every type of swimmer.

The benefit of this session is to practice spinning in various gears so you get used to different muscle efficiencies.

A swim workout designed for Olympic or half-Ironman athletes who want to train specifically for the distance of their race.

This bike speed workout is designed to raise VO2 max, increase fatigue resistance and increase leg speed.

This 60-minute session from coach Tony Zamora will help you transition from long base training to more race-specific efforts.

This bike workout will reinforce skills and teach you how to pace yourself.

Get familiar with the open water before your first race of the season with this session.

This swim workout from coach Tony Zamora will force you to have to swim on tired arms, while remaining focused on proper form and technique.

Try this 3800 IM ladder from Atlanta-based coach Andrew Shanks.

The goal of this early-season session from coach Mike Portman is to ease your body back into running efficiently off the bike.

This fast-paced workout mimics the super-sprint distance that is becoming more popular as of last year.

Bike intervals and a series of core workouts make for a fast-paced session that can be completed at home or at the gym.

This 3500-yard set includes almost 1000 yards of pulling, making it a good strength-building workout for the upper body.

This brainchild of French exercise scientist Veronique Billat may be the best workout you’ve never done.

Work on your VO2 max number, which will ultimately make you a better athlete, with this week's workout.

In this week’s One Hour Workout, we highlight a run that works on both form and speed.

Two versions of a 50x50 swim session from Atlanta-based coach Andrew Shanks.

A distance swim workout that isn't too difficult, but will wear you out by the end.

This week’s gym workout is inspired by Saturday’s 35th annual Ironman World Championship.

This workout helps teach the body how to shuttle lactic acid without losing form during high-intensity efforts.

This session steps up the leg speed every 5 minutes while holding a constant speed or effort level.

For triathletes on a time budget or who travel often, this focused workout covers strength and stretching in one session.

Use this indoor bike workout during the build phase of your training, or simply as a quick rainy day or time-constrained solution.

These short intervals will benefit triathletes who specialize in both short- and long-course races.

This bike workout can help you avoid training plateaus, save time, increase intensity and keep things interesting.

This swim workout from coach MJ Gasik helps you learn to keep up speed while adding on distance.

This trainer workout helps to keep it rolling without breaks so you can stay steady and strong throughout the duration of your goal event.

This workout is fun and enough to gain fitness, but requires focus at perfecting the whole transition to the run.

This one-hour run workout will force you to hold back a little early on and build into the set.

Do this workout, dubbed the Grand Tour Interval for its combination of strength, threshold, leg speed and sprint work, on an indoor trainer.

This is a great workout to bridge the base and tempo phases of your training.

Triathlon coach Dave Sheanin says this type of over-under session teaches you to be measured and efficient when generating power.

This one-hour workout focuses on working the whole body in all planes of motion and can be done anywhere without equipment.

This week’s downhill running workout comes from Jonathan Cane of New York City-based City Coach Multisport.

Now that it’s nearing open water workout season, grab a group of friends and try this fast and fun 60-minute session.

A great workout to get the body to start learning how to get faster without the fatigue or strain of a longer track set.

This week’s all-50s workout is a favorite swim set of USAT Level II coach (and mother of six!) Kari Duane of Epic Tri.

Anindoor trainer workout, combining drills, strength and intervals all done in an hour.

This workout teaches the athlete to manage the "pain" that comes with lactate threshold/functional threshold-type work.

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).