Triathlon
Work towards finishing a full-distance triathlon of 226 km in 12 months, starting from scratch
A year of training from scratch towards a full-distance triathlon: health and skills first, then training volume.
- Distance
- 226 km
- Training timeframe
- 52 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 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 focuses on health, basic skills and consistency. The next gradually increases session duration, with recovery weeks built in. Later, long bike-run bricks and fuelling practice are added, followed by a taper before the race. Progress means a sustainable routine, confidence in the water and the ability to recover as training load grows, not meeting a one-year deadline 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.
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 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
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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 “Work towards finishing a full-distance triathlon of 226 km in 12 months, starting from scratch”, 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.