Triathlon
Aim to finish a 113 km half-distance triathlon in under 5 hours after 20 weeks of training
A 5-hour half-distance triathlon calls for even pacing on the bike and the ability to run afterwards.
- Distance
- 113 km
- Target time
- 5:00
- Training timeframe
- 20 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
From year goal to today
A plan that recalculates itself
The first 7 days are free, no card needed. No automatic charges: you renew your subscription manually.
The 113 km distance includes a 1.9 km swim, a 90 km bike ride and a 21.1 km run. This plan targets a finish under 5 hours after 20 weeks of training. That time is not guaranteed: it depends on your starting fitness, race experience and available training hours each week, including time for long sessions and bricks. You need an established base, confident open-water swimming skills and a fuelling and hydration strategy tested in training. The key is to pace the bike leg evenly and save enough energy to run well afterwards, rather than gain time on the bike at the cost of a sharp slowdown on the run.
The coach in 1trAIner combines three disciplines into a weekly plan around your schedule and your weak link: swimming, cycling, or running after the bike. Data from a Garmin or Apple Watch syncs automatically and helps match effort with the completed load. After each workout, the plan is recalculated so that upcoming sessions account for the work already done and your recovery.
The first block helps assess your base and load tolerance, then the share of steady-effort work and bike-run bricks with nutrition rehearsals increases. Closer to the race, the pacing distribution across the legs is refined, after which the load decreases before the start. Progress is visible in how evenly you can run after the bike and how well you recover between key sessions; if these indicators do not support the goal, the time target is revised. The subscription costs 450 ₽ per month or 4999 ₽ per year, the first 7 days are free, and there are no automatic charges.
See how 1trAIner works
What you get during 7 days of free access
- In the first 7 free days, fill out the questionnaire: your current weekly volumes across the three disciplines, race experience, race date, and the hours available for preparation.
- Get the first week of the plan with a load based on your fitness, attention to your weak discipline, and room for recovery after key sessions.
- Get a workout review, including effort on the bike and how you feel on the run, and an adjustment to the upcoming load with the 20-week goal in mind.
How it works
-
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.
-
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.
-
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 “Aim to finish a 113 km half-distance triathlon in under 5 hours after 20 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.