Triathlon
Sprint distance triathlon preparation: 12 weeks of training
Sprint 750/20/5 — a fast and honest format for your triathlon debut.
- 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.
In a sprint distance race you swim 750 m, cycle 20 km and run 5 km without a separate rest between stages. Over 12 weeks of preparation it's important to learn how to distribute your effort so that a fast bike leg doesn't turn into a hard run. Whether you can get ready in that time depends on your starting fitness and your confidence in swimming.
The coach in 1trAIner builds a plan for your level in each discipline and your real training windows. Data from a Garmin or Apple Watch syncs automatically and helps assess the training load you've done. 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.
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
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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 “Sprint distance triathlon preparation: 12 weeks of training”, 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.