Triathlon
Finish a full iron distance of 226 km in 12 months, starting from zero
A year from a zero base to a full iron distance: health and skills first, then volume.
- Distance
- 226 km
- Training horizon
- 52 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 goal for 12 months, or 52 weeks, is to prepare from scratch for 226 km: 3.8 km of swimming, 180 km of cycling and 42.2 km of running. First of all, you need a medical check, mastering swimming skills and the habit of training regularly, while volume is added later. A year is a guideline, not a promise of finishing: how realistic the timeline is depends on your starting fitness, race experience and how many hours a week you can devote to training, including long runs. Before the race, you need to learn to swim confidently in open water in safe conditions and to practise nutrition and hydration during workouts; if your readiness is not sufficient, the race date should be reconsidered.
The coach in 1trAIner brings swimming, cycling and running together into one week around your schedule, giving more attention to the weakest link without overloading the other disciplines. Data from a Garmin or Apple Watch syncs automatically. After every workout the plan is recalculated based on the work you have done and your notes on how you feel.
The first block is about health, basic skills and consistency, the next is about gradually increasing the duration of sessions with recovery weeks. Later, long bike-run bricks and nutrition rehearsals are added, and before the race volume decreases. Progress means a sustainable schedule, confidence in the water and the ability to recover from growing training load, not trying to fit into a year at any cost. 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 volume, even if it is zero, your health, race experience and the hours you have available per week.
- Get the first week of the plan with sessions that are manageable for your current skills and schedule, without trying to build up the volume for the full distance right away.
- Get a review of your first workouts and an adjustment to the load based on how you feel, your recovery and the difficulties in each of the three disciplines.
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 a full iron distance of 226 km in 12 months, starting from zero”, 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.