Training

Build off your short-course speed by using this challenging six-week program to step up from Olympic-distance triathlon to 70.3 racing.

Use this workout to increase your threshold and get comfortable powering over climbs.

Move over FTP and critical power, there’s another training metric that can help you better understand your training and racing effort: W prime or W’.

Despite consistent training, sometimes you might not see the fitness gains you're hoping to. Knowing why can help you bust through your plateau and get the results you want.

Physical therapist Jennie Hansen explains why your feet can sometimes cramp while swimming, plus six exercises to banish foot cramps for good.

Mixed relay was the most exciting event at the Olympics, and now it's the most exciting event to hit the age-group scene. Learn about the distances, how to build your team, and what strategies you'll need to succeed.

Pacing and patience are key to nailing this swim workout of progressively faster 100s.

Knowing how to choose the right triathlon race for you involves asking five basic questions: What, when, where, why, and how.

Looking to stretch out your back after a long ride or heavy training weekend? Start with these seven back stretches for triathletes.

Do you know how to handle various open-water currents in a triathlon swim leg? A 30-year veteran swim coach explains the seven keys to success.

Learning and applying the elements of a strong, efficient freestyle swim stroke is the key to easily gliding through the swim portion of your next triathlon.

Think diving serves no purpose in triathlon training? Think again.

Aging athletes might feel like they "need" to replace testosterone as natural levels decline, but experts say that's not the case. Learn about why testosterone (probably) isn't the culprit behind athletic performance declines and what to do about it instead.

Tune into your pacing and effort levels with this one-hour run workout.

Can’t seem to finish strong in a 70.3 triathlon? This six-week run-focused plan will change that.

Two-time Chicago Triathlon winner Malachi Henry shares insider race recon on the iconic urban course—from training to gear to pacing strategy—so you can have your best race-day experience in the Windy City.

The work needed to go faster on the bike requires you to really stretch beyond your comfort level.

This swim workout from coach Sara McLarty will help you learn how to make the most of the speed changes that happen throughout the swim portion of a triathlon race.

Melanie McQuaid became the first 50-year-old pro triathlete to race at the Ironman World Championships last year. She shares her secrets to thriving in triathlon past 50.

Almost every runner has heard it: Running is bad for your knees. But is that true? Dr. Jeffrey Sankoff looks at recent research, plus the magic mileage number to keep your knees healthy.

Improve your bike speed and power with this classic workout.

The owner of the second-fastest Ironman bike split of all time loves pushing the pedals. Skye Moench explains why triathletes must respect the bike and shares a five-day bike focus.

As the triathlon season commences, strength sessions should decrease in both volume and specificity. Here’s how to use strength to support your endurance workouts.

This half-hour session combines yoga and strength training into a workout any triathlete can benefit from.

Sailboat drill is a a killer core workout that also teaches you to control your hip rotation.

What if you measured a workout’s success not by if you hit the times or not, but rather how close all of the intervals were to the target? Olav Bu explains how training absorption tracking can make triathletes infinitely better.

Simulate race-day run fatigue with this bike/run interval workout.

It can be one of the hardest parts of triathlon to master, but knowing how often you should run off the bike in training is a great starting point.

The On Cloudboom Strike is the latest (legal) carbon-plated supershoe with more bounce for marathoners and long-course triathletes. We give them a try.

Coach Sara McLarty explains why incorporating hypoxic pulls in your sets is important, and provides a workout that includes this unique drill.

This swim workout will help you celebrate the birth of our country with some fireworks in the pool and a few very American-themed twists.

From lower-back pain to tight shoulders, here are a few easy at-home tricks to help fight these pesky pains - no anti-inflammatories, massage appointments, or expensive chiropractor visits required.

Think triathlon doesn’t hurt the pros quite like it hurts you? Think again. We asked eight of the sport’s top pros to share when swim-bike-run made them suffer the most.

A professional triathlete and coach gives 10 key tips on how triathletes can easily improve their cycling skills to ride safer and get faster with no extra effort.

We speak to researchers who have spent 40 years attempting to unlock the secrets of swimming—and reveal four absolute truths (and many more mysteries) they've uncovered along the way.

Struggling with a certain phase of your swim stroke? It's time to incorporate single-arm drills into your sets.

Flirting with the six-hour half-Ironman mark? Here's your plan for hitting your target and finishing healthy and strong.

Feeling the DOMS after a big weekend of training or racing? Kickstart your recovery with this relaxed ride.

We spoke to newly minted 40-year-old Ben Hoffman to get a pro triathlete’s top tips on how to keep training and racing past your fourth decade.

Cycling with others can be great for your fitness, bike handling, and confidence - but only if you're using them the right way in your training plan.

It's hard to simulate the open water in the pool, but avoiding the wall during certain sets is a great way to start.

Boost your bike fitness - and improve your cadence - with this targeted session.

This PR-making Olympic triathlon training plan from top coach Jim Vance shows how to get faster without sacrificing rest and recovery.

For faster times with fewer miles, try incorporating plyometrics into your training.

With great foam rolling comes great responsibility. Our experts explain how triathletes can avoid these five big (and easy) mistakes.

Pack all the toys in your swim bag for this workout from coach Sara McLarty.

We break down a handful of studies on both pros and age-group triathletes to answer the age-old question: What matters the most - the swim, the bike, or the run?

Your feet take a pounding in triathlon - so what does it mean when they go numb mid-run? Physical therapist Jennie Hansen digs into the possible causes and solutions.

Ironman legend Mark Allen shares his two-week taper plan for the full- and half-iron distances, along with expert tips on how to taper right.

Learn the art of swim pacing with this simple but effective one-hour workout.

The best race performance will come from smart pacing, and a windy day will change what it feels like to make the bike go fast.

Your achingly tight hip flexors need more than a few seconds in a lunge.

This Olympic-distance specific set will get you ready for your next 1500-meter swim.

Sea lice, jellyfish, and seals - oh, my! When you go for a swim, there are plenty of aquatic creatures you might encounter, and they aren't always friendly. Here's how to deal.

Cycling has always been touted as easy on the knees. But actually preventing arthritis? That’s a new one.

A team of researchers wanted to know how many triathletes were getting poor sleep. The answer? All of them. The experts share why - and what to do about it.

Get the most bang for your running buck with this one-hour tempo session.

Thundercat jammed, Diana Nyad hugged, Jimmy Chin autographed, and thousands of fans soaked up the stoke in Denver this past weekend

Why step-ups make you a more powerful uphill runner, techniques and tips for how to do them, and two sample workouts.

Swimming all-star Sara McLarty shares a workout to try this weekend.

A new study puts to bed the "endurance myth" that a layer of sunscreen will block the body's ability to sweat or dissipate heat during exercise.

This technique-focused workout will help improve your pedaling and efficiency.

These five stretches provide the relief your key leg muscles need after a long day of triathlon training or racing.

Patrick Lange has big warnings around carbon-plated shoes, shares his workouts, and gives (surprising) lessons we can all use from his current superhuman quest for a sub-2:30 Ironman marathon.

Use these skills sessions to help you become a more efficient, confident and safer triathlete on the bike.

Get kicking with this swim workout specifically designed to help you build stronger swim legs.

The old strength training adage of never letting your knees go over your toes is being upended. Here’s why triathletes, specifically, should reconsider that conventional wisdom.

A new study on triathletes gives "crapping out" at a race a whole new meaning. We speak with the researchers about how dropping a deuce before your next race could actually help you make smarter decisions on the course.

Having a high VO2 max is great, but research is showing that the key to elite performance is maximizing something called fatigue resistance

To get the most out of a practice race, you need a clearly-defined approach (and no, "go fast" isn't it). Coach Alison Freeman shares four specific practice triathlon race strategies and how to choose the best one to prep for your "A" race.

Raise your power capacity with this explosive, unconventional sprint workout.

Are you a “Super Scrubber?" How about a “Big Lebowski?” Check out seven common taper week personality types, and get expert advice on how to properly manage your pre-race alter ego.

You may think going to the gym is your only option for strengthening your rotator cuff, but these yoga exercises can prepare your shoulders for the demands of training, relieve shoulder pain, and reduce the risk of injury.

If freestyle is the only stroke you're doing in the pool, you're missing out on extra swim strength and speed. Build your skills, efficiency, and muscles with this IM and non-free workout from coach Sara McLarty.

Ready to tackle your first Ironman or iron-distance event? Check out our expertly written training plan specifically for first-timers.

Strengthen and stretch your muscles after a long ride with a simple stretching exercise every triathlete should know.

This bike workout features a little bit of everything to help improve your cadence and technique—as well as your fitness.

Pro triathlete Emma Pallant-Browne knows a thing or two about how to bounce back from a bad start. She talks about her rocky beginning to 2024, and what every triathlete can learn from her resilience and victory at the 2024 Ironman 70.3 Mallorca.

Adequate rest and recovery are key to getting fitter—here’s how to time it right.

Use a test set to find some renewed motivation in the pool.

Becoming a faster triathlete doesn't always have to involve hours of training or running up your credit card with the latest gear. Coach Alison Freeman shares eight simple ways to shave time at your next race.

Boost your aerobic fitness and run-specific strength with this hill reps workout from Coach Ryan Bolton.

Your foam roller is a simple but invaluable tool to help keep injuries at bay—if you know how best to use it.

Swap your yoga mat for your mattress in this yoga sequence to help you get more recovery ZZZs.

Triathletes training for any distance can benefit from quick and snappy 50s, especially when they're used to cover a variety of skills and drills in a short amount of time.

Running with your dog isn't just a good time - it's good for you (and Fido, too).

This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish.

Train for the inevitable with this open-water-focused swim workout.

Race season has arrived. We take a look at some key open-water drills to help improve your swim.