Triathlon
Olympic distance preparation: 12-week training plan
Classic 1.5/40/10: a 12–16 week plan focused on your weak link.
- 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 Olympic distance is 1.5 km swimming, 40 km cycling and 10 km running, where a weak discipline can affect the whole race. A 12-week preparation starts with assessing which leg needs more attention. It's important not just to increase the volume of that discipline, but to save energy for the other two and check whether the timeframe is realistic.
In 1trAIner, the coach allocates sessions based on your level and schedule rather than dividing them equally between disciplines. Data from your Garmin or Apple Watch syncs automatically. After every workout, the plan is recalculated so that work on your weakest discipline does not lead to excessive overall training load.
The first weeks help you establish a consistent routine and identify limitations in technique or endurance. You then do more steady-effort sessions and runs after cycling, before reducing training load ahead of the race. Progress is assessed by how steadily you complete sessions and how well you maintain performance on the next leg. The subscription costs 450 ₽ per month or 4999 ₽ per year. The first 7 days are free, with no automatic charges.
See how 1trAIner works
What you get during 7 days of free access
- Fill out the questionnaire with your race date, experience in each leg and the discipline that currently causes the most difficulty.
- Get your first week of training with priority given to your weakest discipline and maintenance sessions for the other two.
- After the first workouts, get a training load review and refined priorities: where technique is needed, where endurance, and where rest.
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 “Olympic distance preparation: 12-week training plan”, 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.