Every discipline paced off your numbers
Bike power off your FTP, run off your run test, swim off your critical swim speed. Log a new benchmark in any one discipline and its targets re-anchor — no guessing, no generic zones.
Triathlon · Adaptive S&C
Three sports, one body — one plan that actually balances them.
Swim, bike, and run programmed as a single week — paces and power off your own numbers, the brick sessions that win the race, and the strength underneath, with the interference between disciplines managed on purpose. Regenerates from every session you log, with a real coach in the loop.
The free tier is a real program, not a trial. No card required.
Today · BrickWeek 6 · Day 3
Triathlon · Build phase
Bike — 60 min @ 88% FTPLogged
Power zones off your 20-min test
Run off the bike — 20 min @ tempoLogged
Brick — race legs, straight off the saddle
Swim — 2000 m techniqueUp next
Engine
Post a higher FTP or a faster run test and every bike and run target re-anchors to your new number.
Three disciplines, one week
Not three plans stapled together.
Each discipline is trained off its own benchmark and placed in the week so it supports the others instead of fighting them.
01
Swim
Technique and threshold sets paced off your critical swim speed — the discipline where form buys the most free time.
02
Bike
Power zones off your FTP — the leg that banks the most time, and the base your run is built on.
03
Run
Paced off your run test, and trained both fresh and off the bike so race legs aren't a surprise.
What wins the day
Built around the sessions that matter.
Bricks
Bike-to-run
Programmed into the week, not bolted on — so the jelly-legs feeling is rehearsed, not discovered on race day.
Threshold
Per discipline
The sustainable-hard work in each sport that actually moves your race times.
Long
The endurance day
Progressive long ride and run that build the durability a long course demands.
Strength
The base underneath
Kept low-interference and placed so it supports three sports of volume, not adds a fourth.
How we program it
Your numbers drive the plan.
Brick sessions, programmed not improvised
Bike-to-run and swim-to-bike transitions are built into the training week, so the compromised feeling of running off the bike is trained long before the start line.
The interference between three sports, managed
Swim, bike, run volume and strength are placed so they don't cannibalize each other — one integrated week that progresses all three, never three conflicting plans.
Adapts to a three-sport life
Miss a swim, travel for work, or set a new FTP — the next block responds to what actually happened. Flag pain and it deloads and alerts your coach rather than pushing through.
Start today
Race all three, on one plan.
Free is a real plan for your distance and date. Pro adds the adaptive engine — every discipline paced off your numbers, bricks and long days built to your calendar, regenerated from every session — plus a coach in the loop, for $19/mo. The programming a hands-on coach charges $100–300 a month for.