Swimming
Swimming for triathlon: 12 weeks of preparation
Swimming in a wetsuit and among a crowd of competitors is a skill in its own right.
- Training timeframe
- 12 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
Training built for your goal
Not guesswork — by the numbers
The first 7 days are free, no card needed. No automatic charges: you renew your subscription 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.
Initially, the focus is on technique and how well you handle swimming alongside other training loads. As your readiness improves, sets at your planned swim-leg effort and sighting practice are added; open-water and group sessions require safe organisation and supervision. Progress means steady swimming without feeling you've left all your energy in the water. After the free trial, the subscription costs 450 ₽ per month or 4999 ₽ per year, with no automatic charges.
See how 1trAIner works
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
Share your level, how many days a week you can train, and your race date or target date. It takes five minutes in the chat or by filling out a questionnaire.
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2
You get a plan
The coach designs a training cycle leading up to your goal and lays out each week day by day: what to do, at what pace, and the purpose of each workout.
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3
The plan follows you
Workouts from your watch sync automatically, and you get feedback in the chat. Miss a session or get sick? Your weekly plan is adjusted.
Frequently asked questions
Do I need a sports watch?
No. You can start without one: the plan is based on your goal, level, and available time. With a Garmin or Apple Watch, the plan can be tailored more precisely — the coach can see your heart rate, sleep, and actual weekly training volume.
What happens after the free week?
The subscription costs 450 ₽ per month or 4999 ₽ per year. There are no automatic charges: your card details are not stored, and you renew manually using 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 the coach know in the chat. Your plan is currently built around “Swimming for triathlon: 12 weeks of preparation”, but race dates can change, injuries happen, and vacations come up. The coach will adjust your training cycle to fit your new circumstances.
In the blog
The first 7 days are free, no card needed. No automatic charges: you renew your subscription 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.