Triathlon
Complete a 226 km distance in 28 weeks of preparation
A year of preparation fits into clear blocks: base, volume, intensity and taper.
- Distance
- 226 km
- Training timeframe
- 28 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 226 km distance requires a solid base and the ability to regularly set aside time for long runs. The horizon of this plan is 28 weeks, so it is especially important to assess your readiness at the start rather than treat such a timeframe as universal for a beginner. If your current level or time is insufficient, it is wiser to reconsider the race date than to try to compress the preparation.
In 1trAIner the coach builds a plan around your level and schedule, taking into account not only training windows but also time for rest. Data from a Garmin or Apple Watch syncs automatically. After every workout the plan is recalculated so that the upcoming volume matches the work completed and your recovery.
Training progresses from consolidating your base to long, race-specific sessions where you practise fuelling and test your gear. Blocks of increasing load alternate with recovery weeks, and volume decreases before the race. Progress means handling consecutive weeks of training without feeling steadily worse, not setting a record for your longest session. 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
- Fill out the questionnaire about your race experience, current volume, recovery and the time you can realistically set aside for 226 km preparation.
- Get the first week of your plan, with training load based on your current fitness and a clear schedule for long sessions and rest.
- Review your first workouts and how they affect how you feel; the coach will refine the load, and you will be able to assess how well the plan fits your everyday life.
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 “Complete a 226 km distance in 28 weeks of preparation”, 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.