Understanding how to stay in your training zones is key to smarter run workouts. In this episode, we break down everything you need to know about zones and how to use them effectively. Coaches Elizabeth James and Stephen Horan explain how TriDot determines run zones, which gadgets and metrics best help you monitor them, and how to consistently stay in the right zone during your workouts. They also share strategies for hitting your targets across different terrain and environments. Whether your next workout is guided by pace, power, or heart rate, this episode will equip you with practical tips to maximize your running training and execution.

Do you ever wonder why you're doing a certain workout, not just how? This week Coach Ben Sommerville joins the podcast to break down some of the most effective swim workouts to help you train smarter, not just harder. We are tackling swim sessions: Broken 200s, Broken 1500s, Broken Ladders, Threshold 150s, Sprint 50s and more! Coach Ben explains the purpose behind each workout, what systems of the body they target, and how to execute them for maximum benefit. Whether you're aiming to finish the workout or are hunting for the elusive "narwhal," understanding the why behind your TriDot workout might be the edge you've been missing.

You’ve done the training. You’ve logged the miles. Now it’s finally race time! But not all races (or race weekends) are created equal. In this episode, we’re joined by Andre Lapar from Clash Endurance to break down how to make the most of your entire race weekend experience. Andre shares practical insights on how athletes can elevate their weekend, common mistakes racers make (and how to avoid them), and smart strategies for race morning. Most importantly, he dives into how to truly enjoy and maximize the race itself. From pre-race planning to post-race celebrations, we’ve got it all covered to help you get the most out of your next race weekend, whether it’s a full-on racecation or a one-day showdown.