Discipline
AI coach for triathlon
AI coach for triathlon — these are 1trAIner plans in the “Triathlon” direction: 12 goals with a ready-made training structure. Choose a goal, tell the coach about your level and available days — and get a plan from season to day, a review of each workout, and weekly adjustments based on watch data. The first 7 days are free, then 450 ₽ per month or 4999 ₽ per year.A detailed breakdown is on the AI coach for triathlon page.
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Triathlon: regular workouts for 12 weeks
Three sports in one week is a matter of priorities and recovery, not the number of hours.
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Sprint distance triathlon preparation: 12 weeks of training
Sprint 750/20/5 — a fast and honest format for your triathlon debut.
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Olympic distance preparation: 12-week training plan
Classic 1.5/40/10: a 12–16 week plan focused on your weak link.
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Complete a 113 km distance in 28 weeks of preparation
Half the iron distance is 5–7 hours of work and a mandatory nutrition rehearsal.
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Complete a 226 km distance in 28 weeks of preparation
A year of preparation fits into clear blocks: base, volume, intensity and taper.
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First triathlon: 12 weeks of preparation
From "I can swim and ride a bike" to finishing your first race — step by step and without overload.
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Bike-run bricks and transition zones: 12 weeks of preparation
Your legs run differently after cycling — that only comes with brick workouts.
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Winter base for a triathlete: 12 weeks of preparation
The off-season decides the outcome of summer: swimming technique, indoor trainer and strength work.
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Finish a full iron distance of 226 km in 12 months, starting from zero
A year from a zero base to a full iron distance: health and skills first, then volume.
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Finish a half iron distance of 113 km in under 5 hours in 20 weeks
Five hours for a half distance requires even pacing on the bike leg and the ability to run after it.
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Finish your first half distance 113 km race in under 6 hours in 20 weeks
Your first half distance with a target of finishing under 6 hours: the priority is reaching the finish line with energy left.
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Finish a full 226 km iron distance in under 12 hours in 28 weeks
Twelve hours at the full distance is a goal for an experienced triathlete with a dialled-in nutrition plan.
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