SwimRun, duathlon, aquathlon
Duathlon preparation: 12 weeks of training
Run — bike — run: the key here is the transitions and the ability to run on tired legs.
- 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.
Over 12 weeks of duathlon preparation, it's important to structure the load so that cycling sessions don't interfere with recovery after running. A separate challenge is choosing the effort on the bike leg that still leaves you with energy for the final run. Session duration and target pace depend on your race distance and current fitness, not on a single standard for everyone.
The coach in 1trAIner takes into account your running and cycling experience, available equipment and work schedule. Data from your Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. If a cycling session turned out harder than planned, the next load is adjusted with recovery in mind.
The first weeks help you establish the alternation of running, cycling and rest. As you adapt, transitions with running after the bike leg and work on pacing are added. Progress is not just a faster segment, but also the ability to start the final run without a sharp drop in pace at a comparable load.
What you get during 7 days of free access
- In the first 7 free days, fill out the questionnaire: specify your duathlon distance, running and cycling experience, goal and available days.
- Get your first week of the plan with running and cycling sessions distributed with rest in mind.
- The coach will review your completed workouts, compare the actual load with the plan and adjust upcoming 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 “Duathlon 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.