Triathlon
Bike-run bricks and transition zones: 12 weeks of preparation
Running feels different after cycling — brick workouts are how you practise that transition.
- Training timeframe
- 12 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.
Over 12 weeks, you can systematically work on the transition from bike to run and your routine in the transition area. This takes carefully dosed brick workouts, controlled effort on the bike leg and repeated practice of your equipment changes. The aim is not to push every brick to the limit, but to start the run in control and avoid wasting time fumbling with equipment.
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, bricks help you get used to how your legs feel after cycling, while transition rehearsals help establish your routine. Later, sessions become more specific to your chosen race, fine-tuning your effort on the bike and how you start the run. Progress shows in a steadier run leg and fewer mistakes when switching equipment, not just a faster transition time. 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 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
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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 “Bike-run bricks and transition zones: 12 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.