Triathlon
Train for 20 weeks with the goal of finishing your first half-distance 113 km triathlon in under 6 hours.
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 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 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 establish consistent training at an easy effort in each sport. Key sessions then gradually get longer, with bike-run bricks added to practise fuelling. In the final block, you rehearse pacing and transitions before reducing the load ahead of the race. 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 6-hour target. 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 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 your completed workouts and load adjustments based on how you feel and the difficulties in each discipline, with no mandatory all-out tests.
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 “Train for 20 weeks with the goal of finishing your first half-distance 113 km triathlon in under 6 hours.”, 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.