Triathlon
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.
- Distance
- 113 km
- Target time
- 5:00
- Training horizon
- 20 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
The first 7 days are free, no card needed. No automatic charges: the subscription renews only manually.
The 113 km distance includes a 1.9 km swim, a 90 km bike, and a 21.1 km run; the target of this plan is to finish under 5 hours in 20 weeks. Such a time is not guaranteed and depends on your starting fitness, race experience, and the hours available per week, including for long sessions and bricks. You need an accumulated base, the ability to swim confidently in open water, and a nutrition and hydration strategy practiced in training. The key task is to ride the bike leg evenly while keeping the ability to run afterward, rather than gaining time on the bike at the cost of a sharp decline 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.
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
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1
You tell us about yourself
Your level, how many days a week you're ready to train, the race date or goal deadline. Five minutes in chat or in the questionnaire.
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2
You get a plan
The coach builds a cycle up to your goal and gives you the week day by day: what to do, at what pace, and why this particular workout.
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3
The plan follows you
Workouts from your watch sync automatically, and the review arrives in chat. Missed a session or got sick — the week is rebuilt.
Frequently asked questions
Do I need a sports watch?
No. You can start without one: the plan is built from your answers about your goal, level, and available time. With a Garmin or Apple Watch, accuracy is higher — the coach sees your heart rate, sleep, and actual weekly volume.
What happens after the free week?
The subscription costs 450 ₽ per month or 4999 ₽ per year. There are no automatic charges: your card is not saved, and renewal is only manual via 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 us know in the chat. Right now the plan is built for the goal “Finish a half iron distance of 113 km in under 5 hours in 20 weeks”, but moving a race, an injury, or a vacation is normal: the coach will recalculate the cycle for the new conditions.
In the blog
The first 7 days are free, no card needed. No automatic charges: the subscription renews only 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.