SwimRun, duathlon, aquathlon
Aquathlon preparation: 12 weeks of training
Swimming and running back to back is a great way into multisport without a bike.
- Training timeframe
- 12 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
The first 7 days are free, no card needed. No automatic charges: you renew your subscription manually.
When preparing for an aquathlon over 12 weeks, it's important to account for the difference between your swimming and running fitness. Good running endurance doesn't replace technique in the water, so the load in each discipline needs to be set separately. The distance of your chosen race, your experience, and your access to a pool determine the weekly volume and the pace of your sessions.
You tell the 1trAIner coach how much you already swim and run and which days are available for workouts. The plan is built around your level and schedule, and data from your Garmin or Apple Watch syncs automatically. After every workout, the coach recalculates the plan based on the actual load and your messages about fatigue.
At the start of preparation, the focus is on breathing and swimming technique, while running helps maintain regular aerobic load. Then, as readiness improves, brick sessions with a transition from water to running appear. Progress can be tracked by calmer breathing on familiar segments and the ability to avoid starting the run too fast after swimming.
What you get during 7 days of free access
- Start your free 7 days with the questionnaire: specify your goal, aquathlon distance, experience in each discipline, and available pool days.
- Get the first week of the plan with separate swimming and running tasks for your level.
- After the first workouts, the coach reviews the data and how you feel, then recalculates the load for the next sessions.
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 “Aquathlon preparation: 12 weeks of training”, 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.