Triathlon
Winter base for a triathlete: 12 weeks of preparation
The off-season decides the outcome of summer: swimming technique, indoor trainer and strength work.
- 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 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.
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 the first sessions, muscle fatigue and recovery; the coach will adjust the load combination for the next week.
How it works
-
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.
-
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.
-
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 “Winter base for a triathlete: 12 weeks of preparation”, 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.