Training

This week's session includes several 100s made up of fast 75s, with 25 easy to recover.

Six years ago, professional triathlete Linsey Corbin fractured her femur and it took 8 months to heal. Last year, the same injury took 8 weeks to heal. Here’s what changed.

Swimming, biking, and running all require your limbs to act independently, so it makes sense to strengthen them independently.

You enjoyed base training - perhaps a little too much - and now you only have about six weeks to ramp up to your first race of the year. This plan from coach Ryan Bolton is for you.

Be prepared to test and retest to compile enough data for the most accurate training zones.

An object in motion tends to stay in motion (Newton, 1686). Unfortunately, an object sitting on the couch also tends to stay on the couch — unless moved by a powerful force that could very well be generated by one of these science-backed motivational strategies.

With our Benchmark a Better You Swim Month launching this week, pro athlete Lauren Brandon—who is providing all the workouts this month—gives us some tips on how to set up a week of swim workouts.

With our run and bike months completed, now it’s time to kickstart your swimming with this benchmark test and opening week workouts from pro Lauren Brandon.

We dive into all aspects of indoor cycling—including the pros and cons of training inside, how to set yourself up for success in virtual racing, and all the gear you need to maximize your experience.

A sports psychologist tells you how to overcome the most common psychological road blocks and unleash your true triathlon potential.

This workout will help you nail all four phases with a drill and small set for each.

Heart rate zones are tried-and-true training method that not only gives you control over your intensity, it also can lead you to confidently perform by feel.

This undefeated young Kiwi has had two big wins already this year. We break down two monster workouts that helped him break through.

Build your bike-specific strength and power with this fun one-hour workout from a top pro.

Doing all of your strength training in your running shoes? It's probably time for a different tactic.

Six of the sport’s top pros share their “ah-ha” moment—the one that helped them take that big leap in their careers.

It’s the fourth and final week of our bike month—and it’s time to re-test!


Your schedule calls for a really long swim. What's your plan? Try this session from coach Sara McLarty.

Exercise has a hugely beneficial impact on cardiovascular health and mortality rates, but at a certain volume of exercise those benefits start to decrease.

Looking at a study that examined the long-term training of 85 elite runners.

Knowing how best to use exercise and training to lower your stress levels can reap huge rewards.

Inside the quest to hack the heat.

It’s time to power up for the next three bike workouts from coach Karen Smyers.


Your chance to get indoor training questions answered by experts.

Try this workout from swimming all-star and contributor Sara McLarty.

Eight exercises that will get your body ready to roll for a treadmill session.

Instead of passively watching television or staring at a wall in your basement, these are designed to increase engagement.

Dose your effort on inclines to stay fresh through the finish.

It’s still racing, but not as we know it—learning to get the most from yourself when virtually racing requires a slightly different approach.

Following on from last week’s benchmark test, we’ve got three more bike workouts from coach Karen Smyers.

The most significant tips and tricks to get you to the pointy end of a Zwift race.

Most swim workouts are based on distances you must complete in certain intervals. Here, we flip that approach.

This swim session features a little bit of everything to help keep body - and brain - fully engaged.

You know you should stay cool and hydrated, but did you know good music has been scientifically shown to improve performance, too?

We'll kick off bike month with a benchmark 10-mile test and then get Week 1 started with your first two workouts from coach Karen Smyers.

Contracting COVID-19 is one thing, but learning how to live with it longer term—much less returning to fitness—brings its own unique challenges.

Just two steps can save a life.

Members joined us for a Q&A with mental endurance coach Vanessa Foerster on building better habits in 2021. Watch the full video now.

Experts weigh in on the small things you’re neglecting that could give you a boost on race day.

Start with a solid structure. Then educate yourself, focus on form, and get to work.

And how that affected triathletes.

Don't wait until you're in pain to start foam rolling.

It’s time for week 4 of the Benchmark Challenge with workouts from legendary running coach, Bobby McGee.

We go all-in on training zones: How to establish them, why you need them, and all the must-have gear.

Learn from the champions of triathlon what it takes to cross the finish line steps ahead of your opponents.

Keep your swim workouts entertaining and engaging with this swim drills set that includes options for you.

Science backs up the idea that going shorter (with increased intensity) may be beneficial for triathletes as they age.

Though throwing your bike on a trainer and turning on Zwift are good places to start, there are several other factors to consider if you want to get the most out of your time indoor riding.

Ten self-assessments every runner should be able to pass, plus the exercises that will get you there and make you a more athletic runner.

Knowing when and how to incorporate interval training for triathlon into your schedule is an important part of reaching your potential.

Swim coach and founder of Tower26 Gerry Rodrigues takes a look at some of the key training concepts behind his triathlon swimming program.

It’s time for week 3 of the Benchmark Challenge with workouts from legendary running coach, Bobby McGee.

Coach Sara McLarty explains the value of a snorkel and how to use it in this short intervals workout that emphasizes body positioning.

The research on the benefits of core work for triathletes is sparse and confusing.

In order to properly free up the areas where triathletes tend to be tight, a proper warm-up should entail more than just a jog.

Zwift races start like rockets, with riders blasting out of the starting chute and holding high power for a minute or more. Here's how to prepare.

Knowing how to measure and monitor your body composition is one of the first steps you can take in achieving (and tracking) health and performance progress.

It’s time for week 2 of the Benchmark Challenge with run workouts from legendary coach, Bobby McGee.

A look at the genetics, mentality, training, and other aspects of the best triathletes in the world. Plus, how you can emulate them.

Top runners have a forward lean because they are fast, not because they try to lean forward. Here’s how to develop your lean effectively.

Check in with your swim fitness this winter by completing this “test set” workout three weeks in a row.

Everyone gets sore, but it's important to know the difference between good sore vs. the kind that's telegraphing an injury.

Here's your go-to resource for treating and preventing common ailments.

Understanding what's best for you and your training is key to building your race schedule.

What does an athlete ask of their heart that a non-athlete doesn't?

Trail Runner contributors Dr. Megan Roche and David Roche explain that, based on clinical trial data, the COVID-19 vaccine is safe and effective for athletes.

Begin Week 1 of the Benchmark Challenge with these run workouts from legendary coach, Bobby McGee.

Run a time trial 5K or a benchmark test set this weekend. Then see how you improve over January.

Making clear decisions is important not just for our training energy and goals, but also in all aspects of our lives.

Running related injuries are frustratingly common. A new study suggests foot strengthening—from the ground up—could be the answer.

Here’s the Week 5 workout from strength coach Kevin Purvis to help you prepare for the final benchmark test.

Improving on the various aspects of freestyle swimming can feel overwhelming, which is why part of this workout allows you to focus on one thing at a time.

Work through the steps of organizing and efficiency to build better time management habits.

If you want to work on your habits around mental skills and stress, then work through the steps of the habit loop.

Good recovery habits are an important part of performance.

Our habits set us up for failure or success. Where did they come from? And how can we build better habits in 2021?

With less focus on the race calendar we were able to glean some valuable lessons that we'll take into 2021 and beyond.

Still stretching before you run? Stop. Focus on mobility instead, and save stretching for after (only if it feels good).

This simple 5–10-minute routine will help prime your muscles for your best swim workout yet.

As you set goals for the new year, don't just make them S.M.A.R.T—make them S.M.A.R.T.E.R.

This winter get started cross-country skiing (also known as Nordic skiing) to get in a good workout as an alternative to indoor biking.

There is no secret.

Here’s the Week 4 workout from strength coach Kevin Purvis to help keep you on track with your balance, core, and mobility work.

Assess your readiness to ensure you’ll actually benefit and grow from the experience.

Evaluate what you're doing well and what you're not.

If you don't know whether you want to off-season or on-season, it's OK. We don't know either.

What can we learn from top athletic comebacks? And how can you stage a comeback in your own life?

How to make the best of a bad situation, whether in training, competition, or life.