Triathlon
Olympic distance preparation: 12-week training plan
Classic 1.5/40/10: a 12–16 week plan focused on your weak link.
- 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.
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 distributes sessions based on your level and schedule, not equally between disciplines. Data from your Garmin or Apple Watch syncs automatically. After every workout, the plan is recalculated so that work on the weak leg doesn't lead to excessive overall training load.
The first weeks help you even out consistency and find limits in technique or endurance. Then the share of sustained effort sessions and runs after cycling grows, and before the race the load decreases. Progress is assessed by how evenly you complete the sessions and maintain performance on the next leg. The subscription costs 450 ₽ per month or 4999 ₽ per year, the first 7 days are free, no automatic charges.
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 the first week of the plan with priority for the weak discipline and supporting sessions in the others.
- 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
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.
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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.
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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 “Olympic distance preparation: 12-week training plan”, 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.