Triathlon
Bike-run bricks and transition zones: 12 weeks of preparation
Your legs run differently after cycling — that only comes with brick workouts.
- Training horizon
- 12 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.
Over 12 weeks you can systematically work on the transition from bike to run and on what you do in the transition zone. That takes measured bricks, control of effort on the bike leg and repeating the order of changing gear. The point is not to do every brick at your limit, but to start the run in a controlled way and not waste time on fuss.
In 1trAIner the coach builds bricks into your plan around your level and schedule, taking into account your other swimming, cycling and running sessions. Data from your Garmin or Apple Watch syncs automatically. After every workout the plan is recalculated so the extra work on transitions doesn't disrupt recovery.
At first the bricks introduce you to how you feel after cycling, and transition rehearsals help lock in the sequence of actions. Then the sessions get closer to the conditions of your chosen race: effort on the bike and the start of the run are refined. Progress shows up as a more even run segment and fewer mistakes when changing gear, not just in transition time. 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 questionnaire you'll note your brick experience, the format of your next race and your main difficulties: a hard start to the run, too fast a pace or confusion in transition.
- You'll get the first week of the plan with an introductory brick based on your readiness and a rehearsal of the sequence of actions in the transition zone.
- You'll review your effort on the bike, the start of the run segment and your notes on the transition; the coach will adjust the next sessions.
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 “Bike-run bricks and transition zones: 12 weeks of preparation”, 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.