Triathlon
First triathlon: 12 weeks of preparation
Work towards your first race finish from "I can swim and ride a bike" — step by step, without overdoing it.
- 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.
For your first triathlon, 12 weeks of preparation means getting comfortable with three disciplines and understanding the order of actions on race day. First, choose a manageable race format based on your experience, especially your swimming skill. If the race takes place in open water, you need to get familiar with those conditions in advance and in a safe setting, not for the first time on race day.
The coach in 1trAIner builds a plan for your level and schedule, including your access to a pool and a bike. Data from a Garmin or Apple Watch syncs automatically. After every workout the plan is recalculated, so the first sessions help refine the load rather than requiring you to hit a strict standard right away.
In the first weeks, the main task is to get used to the schedule and learn to finish sessions without excessive fatigue. Then simple brick sessions and equipment-change rehearsals are added so the order of stages becomes familiar. Progress shows up as confidence: you understand your effort better, handle the combination of disciplines, and know what to do in the transition zone. 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
- You'll tell us in the questionnaire how you currently swim, ride, and run; you'll specify your chosen race or the need to decide on a format.
- You'll get the first week of the plan with clear tasks, a manageable load, and rest days that fit your schedule.
- You'll get a review of your first sessions and clarification of next steps based on how you feel and the difficulties in each discipline.
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 “First triathlon: 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.