Triathlon
Winter base training for triathletes: 12 weeks of preparation
The off-season lays the groundwork for summer: swimming technique, indoor cycling and strength training.
- 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 goal of the 12-week winter block is to build a base for further preparation, not to peak early. Priorities are swimming technique, regular aerobic work and strength sessions that don't interfere with recovery. The content of the week depends on access to a pool, an indoor trainer and safe conditions for running.
The coach in 1trAIner builds a plan for your level and winter schedule, taking into account available equipment and training locations. Data from a Garmin or Apple Watch syncs automatically. After each workout the plan is recalculated so that indoor and outdoor work add up to a manageable overall load.
First, you lock in consistency and find room for technical and strength sessions. Then the volume grows as you tolerate it, and easier weeks let you recover before the next block. Progress means sticking to the plan, feeling better at your usual effort, and being ready to move on to more specific training. 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
- Fill out the questionnaire about your current form, season goals, access to a pool and indoor trainer, running conditions and strength training experience.
- Get the first week of the winter plan with aerobic, technical and strength work distributed according to your capabilities.
- Review your first sessions, muscle fatigue and recovery; the coach will adjust the mix of training for the following week.
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 “Winter base training for triathletes: 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.