Build a triathlon training plan that adapts week to week based on your ATP, V̇O2max, and V̇Lamax. Choose your distance, pick your training days, and get swim/bike/run workouts that evolve as you improve
Each distance demands a different training approach. Select your race type to see what the plan focuses on and preview a sample week
Aixsurge builds your triathlon training plan from your individual physiology, not from a generic template
Built from your physiological profile
Your plan is derived from your ATP (FTP), V̇O2max, and V̇Lamax across swim, bike, and run. This determines your training zones, workout intensities, and progression targets
Automatically adapts to missed workouts and life changes
Missed a session? Aixsurge analyzes your training history and dynamically adjusts your plan to harmonize with your life. A missed workout is not an issue
Recovery-aware planning
Seamless device integration enables the analysis of workout impact, daily stress, and sleep, ensuring your plan is always aligned with your recovery and preventing the risk of overtraining or injury
Your plan start date
Your event type and distance
Days of the week you train
Days you train indoors or outdoors
Event-specific triathlon training plan
Recovery weeks built into the schedule
Event taper and openers
Adjustments for vacation and time off
A high-level look at how a typical training week is structured. Each distance spoke page contains more detailed, distance-specific sample weeks
| Day | Swim | Bike | Run | Strength | Notes |
|---|---|---|---|---|---|
| Mon | — | — | — | 30 min | Recovery and mobility |
| Tue | Technique and aerobic | — | Intervals | — | Quality day |
| Wed | Endurance | Endurance | — | — | Low intensity |
| Thu | — | Threshold / tempo | Short easy | — | Controlled intensity |
| Fri | Technique | — | — | 30 min | Low stress day |
| Sat | — | Long ride | Brick run | — | Race-specific |
| Sun | Endurance | — | Long run | — | Aerobic focus |
Every plan follows a proven periodization structure. The Base phase builds aerobic capacity and technique. The Build phase introduces race-specific intensity. The Peak phase sharpens fitness with targeted high-quality sessions. The Taper phase reduces volume while maintaining intensity so you arrive at race day fresh and ready.
Each phase adjusts volume, intensity, and session composition based on your distance and physiological profile
Training zones are calculated individually for each discipline from your physiological profile. Heart rate, power, and pace targets are set so every workout has a clear objective.
This means your easy ride and your easy run have different heart rate ranges, and your threshold swim pace is calibrated to your swim-specific fitness
The right training frequency depends on your distance, experience, and available time. Sprint athletes may train 4 to 6 sessions per week, while Ironman preparation often requires 8 to 10.
Aixsurge adapts to the days you choose and ensures every session counts toward your goal
Do you offer PDF plans?
No. Static PDFs cannot adapt when you miss sessions, improve faster than expected, or need to adjust around life events. Aixsurge builds an adaptive plan in-app that evolves with you.
Can I export workouts to my devices?
Yes. Your workouts sync directly to compatible devices so you can follow structured sessions on your bike computer, watch, or indoor trainer.
What if I miss sessions?
The plan adapts automatically. Aixsurge analyzes your training history and adjusts upcoming sessions so you stay on track without cramming missed work into future weeks.
Is this for beginners?
Yes. Whether you are training for your first sprint triathlon or your tenth Ironman, the plan is built from your current fitness level and progresses at the right rate for you.
