Train like you mean it

The New York City Triathlon produced by Life Time is proud to provide a wide variety of resources dedicated to helping you meet all of your triathlon goals — whether it be finishing your first race or setting a long-standing personal best. With a variety of training options from complimentary educational sessions and first-timer clinics to full-fledged group training programs and race simulations, we have your back when it comes to triathlon training. This sport may be a bit more complex than others, but it does not have to be intimidating.

Free Training Plan

We’re proud to partner with NYU Langone Health, one of the highest-volume and top ranked sports medicine centers in the country. As our Official Healthcare and Medical Services Partner, they will be providing training resources over the next few months to help you get ready for the New York City Triathlon produced by Life Time. To start you off on the right track, here’s a detailed week-by-week training plan to help you prepare for race day.

Tips for a Successful Race Day 

NYU Langone wants to ensure you have the best performance at this year’s event. Two key components to keep in mind as you gear up for race day include your mental preparedness, as well as your nutrition. The Sports Health experts at NYU Langone have complied ten ways to mentally prepare for the triathlon and ten nutrition tips to help you perform your best. Download the tip sheets below.

Plus, check out the Life Time Digital Membership for 500+ weekly classes, perfect for your cross training and lift days.

Your Health Is Our Priority

The Sports Health experts at NYU Langone offer state-of-the-art diagnostics for triathletes, including VO2 + lactate analysis, run + cycle evaluations, and nutrition consultations. As our official partner, they are offering all participants exclusive concierge access to their multidisciplinary team—whether you want to improve your performance for race day, have a nagging orthopedic injury, or just need an annual checkup. Fill out an appointment request form below and one of their experts will be in touch to create a customized plan just for you!

Exclusive Offer for our NYC Tri family! Save 10% off the Run and Cycle Evaluation ($75 value) at the Sports Performance Center at NYU Langone and level up your performance. This one-on-one evaluation is designed for triathletes of all ages and abilities to help improve performance and prevent injury. Learn more in this brochure, and sign up for your in-person or virtual evaluation by filling out the appointment request form.

Run and Cycle Evaluation at the Sports Performance Center

Learn more about the Sports Performance Center at NYU Langone from Doc Golden, Empire Tri Coach and NYC Triathlon athlete, who recently completed the Run and Cycle Evaluation to gain a better understanding of her performance. Watch the video below to hear about Doc’s visit and what she learned.

Open Water Swim Clinics

Empire Tri Club

Whether it’s your first tri or your 20th, it’s crucial to train in open water conditions prior to racing. Join Empire Tri Club for a series of Open Water Swim Clinics at Coney Island this summer! Attendees will receive all information and practice needed to feel ready for race day.

This is the closest you will come to race-day conditions before your event. Year after year, Empire Tri Club Open Water Swim Clinics are voted the #1 most helpful event hosted all year. For the past 3 years, 100% of attendees would recommend these open water swim clinics to a friend. Plus, Empire Tri Club’s open water swim clinics fulfill the NYC Triathlon Swim Requirement! Attendees will receive a certificate of completion prior to race day.

Plus, check out the Empire Tri Beginner’s Program for more in-depth coaching.

Dates: June 11, July 23, August 13, September 17
Please note: due to permit availability, all clinics are hosted on Sundays.

When: 8:00 – 10:00 am
7:30 am check-in

Where: Coney Island

Cost:  FREE for Empire members, $60 for non-members


RTA Triathlon

No black line to follow, No hard wall to push off!  Take the mystery out of the open water with this race day dress rehearsal. Ridgewood Tri Athlete (RTA) will offer you the tips, tricks, and techniques that will develop your comfort and shave minutes off your open water swim. Heighten your knowledge and boost your confidence, leaving the beach with a new appreciation for the open water!  Plus, RTA Triathlon’s open water swim clinics fulfill the NYC Triathlon Swim Requirement!

Dates: June 1, June 14, July 12, August 9

When: 6:30 pm

Where: Crystal Lake Beach Club – New Jersey

Cost: $65 per person | $35 for RTA Club Members


24-Week Swim Program – TriLatino

Our partners at TriLatino offer a 24-week swim program for athletes of all levels. Group instruction will focus mostly on technique and stroke efficiency. Athletes will be placed into smaller groups with those of similar pace.

When: 9:30 AM, dates below
Sunday, June 4, 2023
Sunday, June 11, 2023
Sunday, June 25, 2023
Sunday, July 23, 2023
Sunday, August 13, 2023

Where: Coney Island, New York

Cost: $50 for each session, or $200 for package of all 5


Training Tips

Have questions or need additional help? Reach out to us at