Triathlon
Aim to finish a 226 km full-distance triathlon in under 12 hours after 28 weeks of training
Twelve hours at the full distance is a goal for an experienced triathlete with a dialled-in nutrition plan.
- Distance
- 226 km
- Target time
- 12:00
- 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 full 226 km distance consists of 3.8 km of swimming, 180 km of cycling and 42.2 km of running; the goal of this plan is to prepare to finish in under 12 hours in 28 weeks. This is a guideline for an experienced triathlete, not a guarantee: how realistic it is depends on your starting fitness, race experience and the number of hours per week you can regularly set aside for training. The schedule needs separate windows for long runs and bricks, and time for recovery after them. Confident open-water swimming and a nutrition and hydration strategy tested many times in training are essential, along with the ability to hold back your effort on the bike for the final marathon.
The coach in 1trAIner distributes the three disciplines across the week around your schedule and your weak link, while keeping room for key long sessions and rest. Data from your Garmin or Apple Watch syncs automatically. After every workout the plan is recalculated so that the upcoming load matches the work you have done and your recovery.
The opening block consolidates your base and identifies limits, then the duration of specific work with bike-run bricks and nutrition rehearsals grows. In the final block, pacing and equipment are refined, and volume drops before the race. Progress shows in the consistency of several weeks of training, tolerance of your nutrition and the ability to run after a long bike without a sharp drop-off; if readiness falls short, the time goal is revised. 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 weekly volumes across the three disciplines, experience of long races, nutrition practice and the hours available for training and recovery.
- Get the first week of the plan from your current base, with priority for your weakest link and long runs arranged around your schedule.
- Get a workout review and notes on nutrition and how you feel, then an adjustment of the load based on your recovery and the 28-week target.
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 “Aim to finish a 226 km full-distance triathlon in under 12 hours after 28 weeks of training”, 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.