Your Complete Roadmap to Triathlon Success:
The All-in-One AI Coaching Platform That Manages Your Entire SeasonFrom Sprint to Olympic to Ironman, we’ve got you covered.
Whether you’re a seasoned triathlete or gearing up for your first race, Athletica provides the ultimate training experience. Our advanced AI-driven platform designs personalized triathlon plans that adapt to your unique needs, ensuring you train smarter and achieve your best performance across all three disciplines – swim, bike, and run.
“Thanks Athletica.ai for getting me to the finish line”
“Thanks to the training plan by Athletica.ai I have finished my first Ironman 70.3! The trainings were tough, but I felt ready and it turns out I was! Thanks Athletica.ai for getting me to the finish line! Let’s see what more we can do together!”
~ Esther Fransen
succes stories
Why Choose AthleticaFor Training
- Science-Driven Approach: Our platform leverages the latest in sports science to optimize your training zones, periodization, and recovery, ensuring you get the most out of every session.
- All-in-One Training Management: Easily integrate your swim, bike, run, and strength training sessions into a cohesive triathlon plan or duathlon plan that respects your time and energy.
- Adaptive Training: Life happens. Athletica adjusts your triathlon training plan in real-time based on your feedback, ensuring you stay on track even when things don’t go as planned.
- Data-Driven Insights: Monitor your progress with detailed metrics and insights. Athletica analyzes your performance data to provide actionable recommendations, keeping you on the path to success.
Triathlon plans for every athlete
- Beginner Plans: Perfect for those new to the sport or transitioning from single-discipline backgrounds like running or cycling. Build confidence and fitness across all three disciplines.
- Intermediate Plans: For athletes with some triathlon experience looking to improve their performance and tackle longer distances or faster times.
- Advanced Plans: Designed for seasoned triathletes targeting peak performance in Ironman, Half-Ironman, or other full distance competitive events. These plans include more complex training cycles and advanced workouts.
Meet Your AI Coach
On-demand guidance that actually knows your plan. Ask about hydration, taper tweaks, brick workouts, pacing or fueling. HRV + RHR inform day-to-day readiness; suggested changes include a quick science-first rationale.
Plans for Every Distance
Beginner / Intermediate / Advanced tracks for each distance. Zones set from simple tests (critical pace/power; optional MAF). Plans scale by Daily Availability and target race date.
Sprint Triathlon Training Plans
- Focus: skill consistency, economy, and safe volume ramps.
- Sample week:
Olympic Triathlon Training Plan
- Focus: threshold development + open-water comfort + longer bricks.
- Sample week:
70.3 (Half Ironman) Training Plan (12–20 weeks)
- Focus: race-pace durability, fueling practice, controlled long sessions.
- Sample week: swim aerobic + threshold, S&C, mid-week bike sweet-spot, run tempo, long ride with over-under segments, brick off the long ride.
Ironman Training Plan (16–24 weeks)
- Focus: aerobic resilience, steady-state bike efficiency, late-run durability.
- Sample week: swim aerobic + pull, bike tempo/IM-pace, run endurance with strides, long ride with IM blocks + short brick, long run (conservative progression), skills/open-water as available.
Smart Scheduling That Fits Your Life
Real-Time Adjustments for Optimal Performance
Juggling work, family, and training? Tell us when you’re free, and your plan bends with you—not the other way around.
- HRV-guided readiness steers hard vs easy days.
- Workout Reserve guardrails during tougher sessions.
- Interval detection adapts next prescriptions to what you actually did.
- Treadmill, trainer, and open-water friendly (pace/HR/power).
Injury Prevention, Built In
- Progressive volume/intensity—no sudden spikes.
- Recovery weeks built-in; optional Zone 2 blocks for low-stress aerobic gains.
- Clear swap-outs (e.g., aqua-jog, easy spin) with Workout Wizard™ when tight, tired, or traveling.
- Sensible long-ride/run progressions + post-session recovery notes.
Because training isn’t just numbers—it’s about making it doable, day after day.
A Triathlon CoachAt a Fraction of the Cost
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2-Week Free Trial (no payment card required)
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US$ 19.90 per month
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US$ 99.00 per 6 months
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US$ 189.00 per year
frequently asked questions
What’s a good triathlon training plan length?
- Sprint: 8–12 weeks (4–6 h/week). New to endurance? Start at 12.
- Olympic: 10–14 weeks (5–8 h/week).
- 70.3 (Half Ironman): 12–20 weeks (8–12 h/week).
- Ironman: 16–24 weeks (10–14+ h/week).
If you already train consistently, use the shorter end; if you’re new or returning, extend the base phase. An adaptive triathlon training plan (or an AI triathlon training app like Athletica) can lengthen/shorten blocks automatically as your fitness and life load change. With Athletica, any length out from race day is a good time to start!
Do I need brick workouts every week?
No, not year-round. In base, 1 brick every 2–3 weeks is plenty (short run off the bike). In build/specific phases, 1 weekly brick helps dial pacing, fueling, and transitions. Keep most bricks short (10–30 min run) so you practice the bike-to-run feel without adding junk fatigue.
How does HRV change my plan day-to-day?
HRV is a readiness signal. Lower-than-usual HRV (with fatigue signs) → swap a hard session for easy aerobic or skills; normal/high HRV → proceed with the planned key session. Athletica’s triathlon training app uses HRV + session history to suggest lighter, similar, or harder alternatives—so your plan adapts instead of forcing you through.
Can I train on 3–4 days/week?
Yes. Prioritize two key sessions (one bike-focused, one run-focused), one long endurance day, and one swim technique/strength slot.
How do I balance swim technique vs fitness?
Early phases: ~70/30 technique:fitness (drills, body position, pull buoy work). Specific phases: ~40/60, adding CSS/threshold sets (e.g., 8–12×100 at CSS with 15–20 s rest). Keep at least 10–15 min of drills year-round to maintain economy.
Treadmill/trainer vs outdoors—any changes?
Indoors is great for control. On the treadmill, set 1% incline to approximate outdoor cost; pace by RPE/HR if calibration is uncertain. On the bike trainer, use power and strong cooling (fans) to keep HR drift honest. Translate outdoor “feel” by matching target RPE first, then refine with HR/power/pace.
Coming back from a niggle?
Follow a pain-guided, stepwise return: pain ≤2/10 during/after, no worse the next morning. Start with short, frequent easy sessions, add strides before intervals, and re-introduce one intensity set per week only after 7–10 days pain-stable. Cross-train (swim, bike, aqua-jog) to keep the aerobic engine humming, and include strength/technique to address the root cause.
How should I pace my first 70.3 or Ironman?
Use conservative, even pacing you can hold on the run:
- 70.3 bike: ~75–80% of CP (RPE 6–7/10), then run at open-half pace + ~5–10% (RPE 6/10) for the first 5–8 km before settling.
- Ironman bike: ~65–70% of CP (RPE 5–6/10), then start the marathon at easy-steady (RPE 5/10) for 10–15 km.
Fuel and hydrate the way you’ve practiced; pacing beats hero moves.
What our athletes are saying
Love this! I’m really enjoying the training program and having an adaptable plan.
I’m most of the way through the test week and I’m blown away by how the platform works. It feels good to be back into structured training and I’m excited to see the plan (and my fitness!) evolve over the coming year
Love this feature brings a hole new element to AI. Thanks and keep up the great work!
I ran a hilly half-marathon today. I did a PB (just under 1h25) 🙂 I ran by power btw, very convenient with the hills, the wind, etc. Last part of the race by feel 😀 Very good sensations! My first 2 weeks of training with Athletica were great!
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