SwimRun, duathlon, aquathlon
SwimRun, duathlon, aquathlon: regular workouts for 12 weeks
Swimming and running alternating, without transition zones — a format with its own training logic.
- 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.
The goal for 12 weeks is to establish regular workouts and get used to repeated transitions between swimming and running. This requires swimming technique, running endurance, and practice exiting the water and transitioning to running. The coach selects the distance, pace, and weekly volume based on your background, your chosen race, and your access to water.
In 1trAIner you enter your experience, goal and the days you can train: the coach builds a plan for your level and schedule. Data from your Garmin or Apple Watch syncs automatically. After every workout the plan is recalculated based on the training load completed and your recovery.
At the start of the cycle the focus is on consistency and technique in each discipline. Then brick sessions appear in the plan: it matters to notice how your breathing and pace change after each water exit. By the end of the cycle, progress can be judged by how evenly you cover repeated segments and how you recover between sessions, not just by speed.
What you get during 7 days of free access
- During the first free 7 days, fill in the questionnaire: your swimming and running experience, your 12-week goal, access to water and training days.
- Get the first week of the plan with swimming and running around your schedule and current load.
- After the first sessions, the coach reviews your watch data and recalculates the plan based on your load and your comments on how you feel.
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 “SwimRun, duathlon, aquathlon: regular workouts for 12 weeks”, 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.