Training

What are the cutoff times for sprint, Olympic, 70.3 and Ironman races - and why are they enforced?

More reps with less weight is the endurance athlete's ticket to strength training that actually leads to success on race day.

Six-time Ironman World Champion shares what he calls the "ultimate race-prep drill" to find a new physical and mental gear in the swim.

Build your endurance with sets of 300, using this workout from coach Sara McLarty.

Move over, abs: When it comes to core strength, your hips are in control.

Can you do a 70.3 as your first triathlon? Yes. But should you? Coach Alison Freeman dives into what you need to know about going all-in on the half distance for your first race.

With a breakthrough win at Oceanside, the Canadian cemented her reputation for running through rivals on the course - and through their heads off it.

Do you know your Clifton Strengths, Enneagram, or Meyers-Briggs type? Some triathletes, including those at USAT’s Project Podium, say personality assessments have revolutionized the way they train and coach.

Studies show anywhere from 20 to 41 percent of triathletes are addicted to exercise - and that's not necessarily a good thing.

You might be sabotaging your entire race (run included) with one of these five easily-preventable mistakes on the bike.

If you're neglecting the proprioception part of the running equation, you're missing out on free speed. Six-time Ironman World Champion Mark Allen shares drills to recruit the physical and mental muscles for better balance and a more powerful stride.

Struggling to get back to consistency at the start of the season? This three-week base training plan, complete with workouts and test sets, will help you transition from hit-and-miss sessions to a regular swim-bike-run routine.

Age may be just a number—but so is your weekly mileage.

Building a strong relationship with your coach can be critical to achieving your training and racing goals.

This week’s Mental Mastery workout from six-time Ironman World Champion Mark Allen will improve your mind’s ability to tell your legs how to get those bigger watts and how to sustain them.

Lucy Byram is making a name for herself in 2023. We talk to the young pro about how she pulled off wins at Clash Miami and Challenge Puerto Varas just one week apart, plus the workouts that helped her get there.

Researchers test the assumption that top athletes are more sensitive to internal cues, with surprising results.

Whether you took the last few years off or raced at any opportunity available during the pandemic, there's no doubt things are different this year. Here are 9 things you need to know as we rev up for the 2023 season.

Smoothies are the perfect vessel to pack in the vitamins and benefit from anti-inflammatory nutrients.

Ever lost feeling in your fingers during a ride, had a numb foot during a long run, or felt pain in the brow after a swim? Nerve entrapment syndromes are the culprit - and they’re really common in triathletes.

Set yourself up for swimming success with drills that work on the fundamentals like body position, breathing, kicking, and relaxing.

Which of these hand positions is best for swimming? Read on to find out.

Armed with research, a new app is increasing accessibility to post-partum rehab for runner mothers on their journey back from childbirth.

Six-time Ironman World Champion Mark Allen shares a combo dryland/pool workout that will make you physically and mentally stronger.

Race day is closer than you think. Are you ready? Our expert guides can help...

Celebrate St. Patrick's Day with this entertaining swim set from Irish pro triathlete Ger Redmond.

When it comes to your first triathlon, any finishing time is a good one! But if you're looking for something a little more concrete to aim for, here are a few guidelines for good triathlon times for beginners.

Six-time Ironman World Champion Mark Allen shares the run workout and mental focus cues that helped him keep going when things got tough on race day.

Fed up of riding the trainer? Try this workout - there's plenty for your brain and body!

With a big win at Super League Arena Games Montreal (over Lionel Sanders, no less), Chase McQueen's breakthrough year is only getting started. Learn more about the up-and-comer and check out two of his favorite snappy short-course workout sets.

This week’s key workout is a big, bad bike ride, broken up into physically manageable pieces, but with specific sections for mental training. Do this, and you’ll be ready for any demons of doubt that a long event could throw at you.

Speed and endurance are important, but technique is king. To get better run form, use this skill ladder to focus on individual elements of running technique.

Over the next nine weeks, join Ironman legend Mark Allen as he shares some of his key workouts and his specific mental recipes for success.

Ready to take on a new challenge? Here’s what you need to know about the rugged, epic, and - yes - extreme triathlon race format.

Learning how to swim for triathlon—and then learning how to swim well—can be one of the biggest challenges that beginner triathletes face. Here’s our guide to making it a little easier.

These little powerhouses not only help fuel our training, but they define the exact ways our bodies respond to the training we do. New data says mitochondrial check ups could even help with the future of tri training and life in general.

Every runner needs a small arsenal of shoes to tackle any variety of terrain, speed, and distance. The editors from Outside Run share what kicks are in their heavy rotation.

These exercises will improve your core stability and reduce fatigue in the water.

The winter is dragging on and so is the time on your bike trainer. Make the most of it with these tips for staying motivated for indoor training.

If you simply work hard and focus on race-ready swims, you’ll never level up your swim game. These three early season swim workouts will help your endurance, skill, and speed.

FKTs or "fastest known times" are time-trial style attempts at records over a given distance of geography, and triathlete Alyssa Godesky holds some of the most prestigious ones.

To follow a training plan, first you have to understand it.

We talked to physical therapists about what to keep in mind—and yoga poses to practice—to prevent and treat pelvic floor dysfunction in runners and triathletes.

Your arms are dropping lower on long runs, or your shoulders are tight and sore afterwards. Sound familiar? This is a problem that can be fixed with this weight training circuit for runners.

Army researchers assess the evidence on what makes you stronger, and speculate about new approaches that might work even better.

From the tailgate to the victory formation, you'll love knocking out this themed bike workout before the big game.

Do your shoulders and arms become tired and tight while riding in or out of the aerobars? Use this upper-body weight training routine for cyclists to help decrease your fatigue on the bike and give you more energy during the run.

This kettlebell workout circuit will add strength and efficiency to your stride. You don't need much, just this guide, a bit of space, and a kettlebell.

Need to get in a pool session but only have time for a 30-minute swim workout? Make the most of your short timeframe with one of these sessions.

Your arms are only part of the swimming power equation. Use these this lower-body strength training circuit for swimming to improve your propulsion, stability, and the transition to the bike.

Sure, there are $10k bikes and $1k race entry fees, but you have more options with far less sticker shock. Check out our expert guide to racing triathlon on a budget.

From triathlon distances to race selection to training, gear, nutrition, and more - we’ve got everything you need to start the journey to your first triathlon.

The story of how one promising young triathlete met an all-too-common fate.

Tap into your speed during the colder months without going too hard, too soon.

We’ve reached the end of our four-week mobility bootcamp, so now it’s time to take stock of improvements and how to continue to use the skills we’ve learned.

Indoor training is super efficient—if you pay attention to the right stats and tune out the rest. Use these workouts for the trainer and treadmill to stay focused on the metrics that matter.

Use these exercises to help build the strength for your post-T2 run.

It’s not magic, these simple, but unconventional, movements will progress you toward powerful quad strength. Use this video tutorial from our Multisport Mobility Bootcamp to learn how to levitation lunge.

Developing a laser-like focus may be the missing link in your strength training regimen.

Use these videos to boost your power and efficiency on the bike with our cycling-specific strength circuit.

Taking a conservative approach to strength training after 50 isn't always necessary. In fact, low-risk training might actually create more risk.

Do you just hop right into the pool and go? You could be leaving speed on the table—or worse yet, tempting injury. Use these demonstration videos to warm up the right way before a swim.

I signed up for the On Cyclon subscription running-shoe service and get a perfectly clean new pair every three months

It’s the fourth and final week of the Multisport Mobility Bootcamp, where we’ll cement the gains we’ve achieved and check in on how far we’ve come.

Yes, you can still practice yoga, even when it feels like you can't breathe.

Not all pushups are the same. In this detailed instruction from our Multisport Mobility Bootcamp, learn more about how to refresh and upgrade the staid meat-and-potatoes exercise with hand-release pushups for triathletes.

You can donate blood without sacrificing hard-earned training gains - Dr. Jeffrey Sankoff explains how to time your blood donation for minimal impact on training and racing.

Suunto’s update to its popular Suunto 9 family knocks it out of the park with the new 9 Peak Pro, a sleek multisport smartwatch with an extended battery life and robust new features, like on-wrist running with power.

This week’s bootcamp sessions focus on strengthening your trunk—the epicenter of all swim, bike, and run movement.

Tips and tricks that only apply on the indoor trainer.

Though simple at first glance, active heel raises can play a huge role in helping increase your run cadence and reduce your propensity for injury.

The second week of our expert-led mobility bootcamp continues to build upon the unique movements that will help injury-proof your body in 2023.

Warming up for strength training involves more than shaking out your arms and setting up your selfie cam for the 'gram. Take five minutes to properly prepare for weightlifting - you'll be glad you did.

Hips can be a triathlete’s best friend, or worst enemy. These two unique exercises from our Multisport Mobility Bootcamp work the hips in a very specific way to help reduce a variety of injuries.

What science says about setting meaningful, internally motivating, and satisfying goals that are exciting but not overwhelming.

A 3-week plan for returning to swimming after a few weeks (or months, or years) out of the water.

Start the preseason with a bang in the new year, and join us for our free, four-week multisport mobility bootcamp to help build functional movement and tri-specific strength.

Is running by time or by distance actually the same thing? (Yes...and no.)

And how it leads to better performance.

Is there anything better than a warm bowl of soup after a cold winter run? Our friends at Clean Eating have compiled a list of 10 mouthwatering soup recipes to fill your belly and refuel your muscles.

Try these strengthening stretches to get stronger limbs.

Take a cue from the pros and add a few mobility and strength exercises each day to prevent injury and run better.

Determining helmet safety requires testing, so we tested six helmets beyond the certification tests required to sell bicycle helmets.

Whether it's intentional or not, you're already squatting every day. Now's the time to put some intentionality behind this powerful strength move.

Does everyone's year-end Strava roundup have you feeling inadequate? Don't fall into this comparison trap! Instead, use sport psychology tips for channeling your energy into making your next year your best yet.

An expert weighs in on why runners should go minimal – when they’re NOT running.