1500m swim, 40km bike, 10km run. The standard triathlon distance demands balanced fitness across all three sports. Your AI coach builds structured plans that develop each discipline without neglecting the others.
The AI assesses your swim, bike, and run fitness independently and allocates training time where you will gain the most. If your swim is costing you 3 minutes and your run is already strong, the swim gets more sessions. It rebalances every few weeks based on your progress data.
Olympic distance is raced at 80-90% effort. The AI programs CSS-pace swim sets, sweet spot and threshold intervals on the bike, and tempo runs at 10K pace. These sessions are the backbone of your plan, with easy aerobic work filling in for recovery and base maintenance.
The AI builds your race-day plan using your actual training data. It sets a bike NP target based on your FTP, a run pace based on your recent 10K efforts, and adjusts both based on your brick workout performance. No guessing, just data-driven targets.
After a base phase, the AI shifts into race-specific work with sessions that mimic Olympic distance demands: sustained threshold bike efforts followed by 10K-pace runs, and 1500m continuous swims at CSS. These key sessions build race confidence and test your pacing plan.
Most athletes benefit from 12-16 weeks of structured training. If you already have a solid aerobic base from sprint triathlon or single-sport training, 12 weeks is enough. The AI assesses your current fitness and builds the plan length around what you actually need.
Peak weeks typically hit 8-12 hours, with an average of 7-9 hours through the training block. The AI fits sessions into your schedule and ensures each one has a clear purpose. Quality over quantity matters more at this distance than at Ironman.
Your CSS (Critical Swim Speed) is the primary reference. The AI calculates CSS from your swim data and programs sets at that intensity. For racing, most athletes swim slightly above CSS for 1500m. The AI tracks your swim progression and updates targets as fitness improves.
The AI sets a bike NP target at 75-85% of your FTP for the 40km ride. It refines this number using your brick workout data - specifically, how well you run at target 10K pace after riding at various intensities. The goal is finding the highest sustainable bike power that still leaves you a strong run.
Yes. Olympic distance builds the speed and threshold fitness that many 70.3 athletes lack. The AI can transition your plan from Olympic to 70.3 by gradually increasing volume and shifting intensity toward more sustained aerobic work while maintaining the top-end fitness you built.
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