Triathlon
Sprint distance triathlon preparation: 12 weeks of training
Sprint 750/20/5 — a fast-paced format and a real challenge for your triathlon debut.
- 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.
In a sprint distance race, you swim 750 m, cycle 20 km, and run 5 km with no scheduled rest between legs. Over 12 weeks of preparation, you learn to manage your effort so a fast bike leg doesn't leave you struggling on the run. Whether you can prepare in that time depends on your starting fitness and your ability to swim confidently.
The coach in 1trAIner builds a plan around your level in each discipline and the time you actually have to train. Data from your Garmin or Apple Watch syncs automatically to help assess your training load. After every workout, the plan is recalculated: the intensity of the next session takes into account the work you've already done.
At the start, the focus is on technique and even effort, then more targeted speed sessions and bike-run bricks appear. Closer to the race the emphasis shifts to pacing and reducing accumulated fatigue. Progress is not only the speed of individual segments but also the ability to hold a controlled pace after a discipline change. 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 specify the sprint date, your swimming, cycling and running experience, and the time you have available for training.
- You'll get the first week of the plan with manageable sessions to assess your starting level without mandatory all-out tests.
- You'll go over pace, effort and how you feel after the first workouts with the coach; the next sessions will be adjusted based on the results.
How it works
-
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.
-
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.
-
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 “Sprint distance triathlon preparation: 12 weeks of training”, 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.