Complete the athlete assessment
Age confirmation, units, experience, current swim, bike and run ability, recent weekly volume, equipment, pool access and length, injuries and accessibility needs, and the days you can actually train. Progress saves as you go, so you can stop and come back.
Set your race
Event name, race date, whether it is an A, B or C race, and the distance — super sprint, sprint, standard, middle or full. Choose whether you want to train by power, heart rate, pace or RPE.
Train, move sessions and adapt
Follow the Monday-start week, drag sessions to different days, take the one-hour bike alternative when time is short, and watch fitness, fatigue and race readiness respond to what you actually complete.
A week you can try right now
This is a real build week from a standard-distance plan. Tap a day to open the session.
Sample build week · week 5 of 16
Standard distanceBrick: ride then run
Sat 11/07 · 2 h · Long
1 h 30 steady ride straight into a 30 min run off the bike. Shown as one block.
Nutrition
During: 60 g carbohydrate per hour on the bike, sip 150 ml every 15 min on the run.
Alternative session
Compressed option: 45 min ride into a 15 min run.