The final 4-8 weeks before your triathlon decide whether months of training pay off. Your AI coach sharpens fitness, dials in pacing, and builds a race-day plan based on your actual data.
The AI calculates your taper based on race distance, your current training load, and how quickly your body absorbs rest. It tracks HRV and resting heart rate daily during the taper. If recovery metrics plateau early, it might add a short sharpening session rather than more rest.
Using your recent FTP from bike sessions, CSS from swim tests, and run pace-to-heart-rate data from Strava, the AI builds target splits for each leg. These are based on your fitness right now, not what you hoped for 12 weeks ago.
T1 and T2 practice matters more than most athletes think. The AI tracks your brick workout data to identify how quickly your run pace stabilizes off the bike. If your first mile is always 30 seconds too fast, it flags the pacing problem before race day.
The AI helps you build a race-week checklist based on your training setup. Nutrition you've tested, gear you've trained in, warm-up protocols that work for you. Nothing new on race day - everything is validated from training data.
For sprint and Olympic distance, 4-5 weeks out is enough. For half Ironman, start 6 weeks out. For full Ironman, 6-8 weeks. The AI transitions your plan from building fitness to sharpening it at the right time based on your race date and current form.
Swim pace comes from your recent interval data and CSS calculation. Bike targets use your FTP from recent rides. Run pace factors in your current fitness plus the fatigue of swimming and cycling first. The AI uses brick workout data to estimate how much your run pace drops after the bike leg.
For longer distances, a partial simulation (bike plus run at race effort) 3-4 weeks out is more useful than a full dress rehearsal that takes a week to recover from. The AI schedules these strategically and uses the data to refine your race-day targets.
The AI gives you concrete data to counter doubt. Your FTP is X, your CSS is Y, your run pace off the bike is Z. Having specific targets based on real data replaces vague worry with a clear execution plan. It also tracks sleep quality in race week to flag if anxiety is affecting recovery.
The taper period is not the time to cram extra training. The AI adjusts your race targets to match your actual fitness, not your goal fitness. An honest pacing plan based on current data produces a better race than going out too hard and blowing up.
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