Triathlon
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.
- Distance
- 113 km
- Target time
- 6:00
- 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 first half distance is 113 km: 1.9 km swimming, 90 km cycling and 21.1 km running, and your goal over 20 weeks is to prepare to finish in under 6 hours. The time stays a target, not a promise: it depends on your starting fitness, experience at other races and how many hours a week you can give to three sports and long sessions. Before the race you need confident open water swimming and a nutrition and hydration strategy tested in training. The priority is saving energy for the run leg and reaching the finish without trying to hold the target time at any cost.
The coach in 1trAIner brings swimming, cycling and running into a week that fits your schedule, setting aside time for your weak link and for rest. Data from your Garmin or Apple Watch syncs automatically, and your notes help show how you handle the load. After every workout the plan is recalculated, so a hard session doesn't become a reason to blindly keep adding volume.
First you build consistency and an easy effort in each sport, then your key sessions gradually get longer and bike-run bricks with nutrition practice appear. In the final block you rehearse pacing and transitions, and before the race you reduce the load. Progress means more confident swimming, a controlled start to the run after the bike and normal recovery; readiness for the distance matters more than the number 6 hours. 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 in the questionnaire: your current swimming, cycling and running volumes, open water and other race experience, the date of your half distance and the hours a week you have available.
- Get the first week of the plan built around your base and schedule, with manageable sessions across the three sports and recovery days.
- Get a review of the workouts you've done and adjustments to the load based on how you feel and the difficulties at each stage, with no mandatory maximum tests.
How it works
-
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.
-
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.
-
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 your first half distance 113 km race in under 6 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.