Training

If downhill biking makes you nervous and you find yourself riding your brakes the whole way, you’re missing out on valuable time savings. Learn how to bike downhill fast for the optimal triathlon finish time.

Shake up your triathlon strength training with a gada or mudgal - we show you how to use this old-school tool in a modern-day workout.

Can you really have a good Ironman race with only 10 hours of training per week? Probably not, says coach Alison Freeman. But this 16-week low-volume Ironman training plan could get you there.

Consider it karma for all that hip-opening.

Artificial intelligence has gone far beyond simply writing workouts and training plans - we look ahead at the next digital battlegrounds in 2026.

For days when you can't get to the gym but still want a quick-hit core workout, this simple and equipment-free strength session uses yoga staples for maximum effect.

Rate of perceived exertion (RPE) can be useful to subjectively measure your effort.

The 133-page patent filed today shows Nike could be interested in putting valves, fluid, buttons, and “electronic communication features” in future shoes to control the level of support.

What do you do when your first race of the season hits in spring? Pros and coaches share their advice for ramping up early for events like 70.3 Oceanside or Ironman Texas.

Course cutoff times don’t have to make you nervous or be a race-day distraction. Here’s how to calculate, train and prepare for the run course cutoff.

And they take just minutes.

Triathletes don’t always need to see their M.D. to stay healthy. Dr. Jeffrey Sankoff explains when other experts might be a better fit for health- and training-related concerns.

As winter drags on (and on and on…) triathlon clubs are training together to hit the ground running once spring rolls around.

Nervous about race cutoff times for your first triathlon or stepping up in distance? A triathlon coach explains how to prepare for the bike leg, ensuring less stress about course cutoff times.

Aligning your training cycle with your menstrual cycle could have performance benefits. A sports physiology researcher weighs in.

Plus a PT-designed strength plan to improve your performance and stability 

Knowing how to sight while open-water swimming will help you stay on course. Here's how to practice sighting before race day.

Don’t stress about triathlon swim cutoffs. Take control of your race-day destiny with these tips, test sets, and workouts from coach Andrew Sheaff.

A worn-out sports bra can impact performance. Here’s how to know when it’s time to ditch yours.

Treadmill running has some unique risks, but you can reduce your treadmill injury risk by following a few simple guidelines.

It doesn't matter whether you occasionally pick up a dumbbell or adhere to a strict weightlifting routine, triathletes who strength train need yoga.

Who says you have to slow down as you age up? These athletes in their 50s and 60s share 10 real tips that helped them set PRs in long-course triathlon - even after decades of racing.

Whether you're an Ironman triathlete or an occasional around-the-block runner, these stretches will help reduce and prevent pain.

The truth behind the AI-triathlon coach relationship is actually much more complicated than you’d think. We speak to those on the front lines of “the battle for the soul of triathlon coaching.”

Build some speed with this workout from Sara McLarty, which incorporates short (but intense!) sprints.

For a successful triathlon season next year, experts agree that you need to objectively and subjectively evaluate last season. We have the steps (and a printable worksheet) on how to do it right.

Want to bike like the 2023 Ironman World Champion? We've got the bike workout for you.

Not everyone can flip turn in the pool - and that's OK. Check out our guide to open turns.

We tapped a yoga expert to break down the best poses to strengthen and stretch each of the biggest trouble spots for swim, bike, and run.

You're probably used to paddles and buoys, but have you ever used a band in swim workouts? Give it a go with this set from coach Sara McLarty.

Have some fun - and boost your top-end speed and power - with these higher-intensity efforts.

Incorporate these three variations of the glute bridge to strengthen your gluteus maximus and add power to your stride.

Set your upper back free and enjoy better results with these T-spine-targeting mobility drills.

Do you know your stroke count? This workout will help you get acquainted with this important metric.

Freestyle is important, but so is backstroke, breaststroke, and butterfly. Here’s how to improve your IM skills and became a stronger all-around swimmer.

Kick off your winter swimming with this gentle aerobic swim session.

Triathlon training is a balancing act, so consider these key aspects when you’re planning your rest and recovery days.

Get an assist from the pull buoy in this recovery swim workout.

Get your body and brain buzzing with these bike intervals from pro Lisa Becharas.

We know rest is good. So why are triathletes so bad at it? A hard look at the underlying psychological factors that keep us training - even when we shouldn't.

Focusing on moving differently and improving overall athleticism can be a great way to play and come out of the off-season a more durable triathlete.

Avoid those knee and back injuries that can sideline your training. Nail these 11 yoga poses to stretch your tight hip muscles.

Get in the pool with your best training buddies and coach each other toward descending splits in this fast, fun swim workout.

Between ages 6 and 13, it can be hard to find triathlon equipment, competitive races, and like-minded kids to train with - but that's changing. Youth coach (and tri dad) Eric Davidson lays out a guide for parents of young triathletes looking to make the most of this fast-growing segment of multisport.

One-off, experimental running shoes sometimes can come across as head-scratchers, but they play an important role in bringing new tech to the masses.

Enjoy hitting some short hill repeats and then maximizing tempo work on the flat in this run workout.

Plan your time off wisely to gain the greatest benefits going into 2025.

This kitchen-sink workout has a little bit of everything, in 10 sets of 400, 300, or 200.

Don't get lost in slow, steady miles - add some speed and power to your swim with this fast, fun swim set.

Get a band and get to work. These five simple exercises will keep you healthy and help improve your running performance.

Getting on and off your bike—seems simple enough. But on race day, a well-executed mount and dismount plan can mean the difference between an awkward (and slow) transition or a smooth (and speedy) one.

Practicing yoga for lower back isn't just about stretching for pain relief. It's about strengthening for pain prevention.

Designating a time instead of a distance for a set lets everyone swim together—and rest at the same time so you won’t miss any gossip.

Dr. Jeffrey Sankoff looks at a new study that looks at static stretching versus foam rolling for flexibility.

This run workout is designed to help athletes build strength and speed and get comfortable with cadence control and pace changes.

Snorkels, fins, pull buoys—we love to use them, but it's important to make them really work for you.

Whatever kind of strength training you practice, these stretches can help prevent aches and pains.

Here’s a simple recovery swim, which is great for recouping from a tough race or virtual effort.

Seven-time IMAZ finisher and local Roy Hichens shares an insider look at the course and destination for age groupers racing Ironman Arizona—everything from training locations and gear choices to pacing strategy—so that you can have your best race weekend experience at this popular desert race.

Success stories from Laura Philipp, Nikki Bartlett, and Matt Hanson are held up as evidence that any age-grouper could become a top pro with enough training. But is that really the case?

This spooktacular dynamic stretching set will get you ready to hunt vampires, outrun zombies, or anything else your Halloween workout might throw at you.

Just like a long run or ride has a purpose in your endurance prep for long races, this long swim session will do wonders to prepare you for the strain of a long-distance swim event.

This workout will help you prepare for the demands of 70.3 racing—and all in under an hour.

What to do if you experience pain in your shoulder while swimming.

"Stop and smell the flowers" isn't usually something included in triathlon workouts - but maybe it should be.

This week's set is full of funky movements that will prepare you for the unpredictable reality of an open-water swim.

Ironman Florida 2023 champion and course record holder Skye Moench shares an inside look at the Panama City Beach course and destination—everything from training locations and gear choices to pacing strategy—so that you can have your best race weekend experience at this late-season race.

Build bike-specific strength—and aerobic efficiency—with these VO2 max repeats.

Ready to take to the dirt? Here's what you need to know to get started.

Use this pool tool to reinforce good kicking form in this workout from coach Sara McLarty.

Want to see solid gains on the bike before your next goal race? Take to the hills.

From mountain lions to magpies, there are plenty of creatures you might encounter on a ride or run, and they aren't always friendly. Here's how to deal.

Racing on a rolling or hilly bike course this year? This session is for you.

Forget having to learn a separate sequence for warm-up, cool-down, or recovery. These 8 poses targeting runners’ most-used muscles will help keep your body happy and injury-free.

Try this ladder set to improve pace control over a long swim and make sure you conserve enough energy to finish strong!

Just like pressure makes diamonds, bad workouts can make great races. Coach Alison Freeman shares how you can turn your worst training day into a valuable learning experience.

This set from coach Sara McLarty incorporates a mix of strokes, plus short bursts of speed, to help build a bigger swimming engine for race day.

Though triathletes love to be prepared, the swim start of a triathlon still ends up being a shock to the system. We break down what to (actually) expect and how to get ready.

Enjoy unleashing some power and speed on this short, sharp hill set.

Understanding why your neck and shoulders hurt can help you find the fix—and pain-free optimal performance.

Warming up your body is good, but there's now evidence that warming up your mind could be just as important. Get your mind ready to go with these evidence-backed pre-race routines from neuroscientist Daya Grant.

Taper week is exciting! It's the time to reduce training duration to let your body rest and recover, but keep up a bit of speed work to stay sharp.

Transition closes at 7 a.m., but your wave doesn't go off until 10 a.m. - what's a triathlete to do? Coach Julie Dunkle walks through transition scenarios triathletes might encounter on race day.

The “Australian Exit” is a term with mysterious origins but very real repercussions for triathletes on race day. Read what it is and why it matters.

Boost your watts with this bike session, which can be done indoors or on the road.

Many justify their lack of practice by claiming that sighting in a pool just isn’t the same as sighting in open water. While that’s true, there are still plenty of reasons to practice sighting.

Not sure how to properly execute an open-water swim workout? Coach Sara McLarty is here to help.

Sacramento local and experienced age-grouper Josh Pryor shares an inside look at the Ironman California course and destination—everything from training locations to spectator spots to post-race eats—so that you can have your best race weekend experience in California’s capital.

The back-and-forth nature of this triple brick makes for a great opportunity to nail your transitions.

Weak hips are the culprit behind many a running injury. Avoid that fate with the best exercises for strengthening your hips.