Triathlon
Triathlon: regular workouts for 12 weeks
Three sports in one week is a matter of priorities and recovery, not the number of hours.
- 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.
The goal for 12 weeks is to establish regular swimming, cycling, and running without turning every week into an endurance test. To do this, you need to assess your current training load, available time, and recovery. Volume is selected based on your starting fitness: missed workouts shouldn't be made up at the expense of rest.
In 1trAIner, the coach builds a plan for your level and schedule, taking into account pool access and opportunities to ride your bike. Data from Garmin or Apple Watch syncs automatically. After each workout, the plan is recalculated so that the load in one sport doesn't interfere with the others.
At first, the task is to find a schedule you can stick to without accumulating fatigue. Then the load gradually increases where you have time to recover, and easier weeks help consolidate what you've done. Progress is visible in how consistently you train and how you handle combining three sports. 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
- Fill out the questionnaire: your experience in each sport, current workouts, available days, and your goal for 12 weeks.
- Get the first week of your plan with swimming, cycling, running, and recovery time that fits your schedule.
- Connect Garmin or Apple Watch and get a review of completed workouts with adjustments to your upcoming load.
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 “Triathlon: regular workouts for 12 weeks”, 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.