Swimming
Swimming for triathlon: 12 weeks of preparation
Swimming in a wetsuit and in the mass of starters is a separate skill.
- Training horizon
- 12 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
The first 7 days are free, no card needed. No automatic charges: the subscription renews only manually.
Over 12 weeks of preparation for the swimming leg, it's important to learn to cover your distance without excessive energy expenditure before cycling and running. The work is built around an efficient stroke, even effort and open water skills. The distance of the leg and your starting fitness determine the volume, and wetsuit practice is needed if it's required by the race conditions.
The 1trAIner coach selects swimming sessions for your level and the schedule of your cycling and running workouts. Data from your Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. This way the load in the pool accounts for overall fatigue rather than being considered separately from the other disciplines.
At the beginning, the focus is on technique and how well swimming tolerates other training loads. Then, as readiness allows, effort-based sets for the stage and orienteering practice are added; open-water and group sessions require safe organisation and supervision. Progress means sustainable swimming without feeling that all your energy was left in the water. After the free trial, the subscription costs 450 ₽ per month or 4999 ₽ per year, with no automatic charges.
What you get during 7 days of free access
- In the first 7 free days, specify your triathlon goal, the distance of the swimming leg and the schedule of swimming, cycling and running.
- Get the first week of your swimming plan with technique drills and a load coordinated with your other workouts.
- The coach will review your swimming sets and overall fatigue based on session data and your notes, then adjust the plan.
How it works
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1
You tell us about yourself
Your level, how many days a week you're ready to train, the race date or goal deadline. Five minutes in chat or in the questionnaire.
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2
You get a plan
The coach builds a cycle up to your goal and gives you the week day by day: what to do, at what pace, and why this particular workout.
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3
The plan follows you
Workouts from your watch sync automatically, and the review arrives in chat. Missed a session or got sick — the week is rebuilt.
Frequently asked questions
Do I need a sports watch?
No. You can start without one: the plan is built from your answers about your goal, level, and available time. With a Garmin or Apple Watch, accuracy is higher — the coach sees your heart rate, sleep, and actual weekly volume.
What happens after the free week?
The subscription costs 450 ₽ per month or 4999 ₽ per year. There are no automatic charges: your card is not saved, and renewal is only manual via the link in the reminder.
Is the coach a person or a program?
1trAIner is an informational service: plans and reviews are prepared by AI based on your data. This is not a medical service and not a substitute for a doctor or an in-person coach.
What if my goal changes?
Let us know in the chat. Right now the plan is built for the goal “Swimming for triathlon: 12 weeks of preparation”, but moving a race, an injury, or a vacation is normal: the coach will recalculate the cycle for the new conditions.
In the blog
The first 7 days are free, no card needed. No automatic charges: the subscription renews only manually.
Subscription terms are on the plans page and in the public offer. The service provides informational services and does not replace a doctor or an in-person coach.