TriCoach: Triathlon Training

TriCoach builds a swim, bike and run plan from what your watch actually recorded — and explains every decision it makes.

MEET YOU WHERE YOU ARE TriCoach reads your workouts from Apple Health and works out your current fitness, fatigue and form from them. It cleans up the data first: duplicate copies of the same session are merged, activities logged as the wrong sport are corrected, and walks don't count as training.

A PLAN BUILT BACKWARDS FROM YOUR RACE Add a sprint, Olympic, 70.3 or full-distance race — or several — and TriCoach lays out the weeks from race day back to today: base, build, race-specific work and a proper taper, with recovery weeks built in. No race yet? It holds your fitness or builds slowly until you pick one.

THIS WEEK IS SETTLED; LATER WEEKS STAY FLEXIBLE The coming week is fixed so you can plan around it. It only changes if you're ill, injured, travelling or miss sessions. Weeks further out are themes and targets that adapt to what you actually do.

EVERY SESSION, WITH A REASON Each workout shows its structure, its targets in your units, and why it's there, with links to the research behind it. Send any session to Apple Watch as a structured workout — bricks go as multisport.

HONEST ABOUT WHAT IT KNOWS Every load number carries a confidence score based on how the session was measured: power, then pace, then heart rate, then how hard it felt. When a number can't be trusted, TriCoach says so instead of guessing.

A WEEKLY LOOK AT YOUR THRESHOLDS At the end of each week TriCoach checks whether your FTP, run threshold pace or swim CSS look out of date. It cross-checks each signal against heart rate and how hard sessions felt, so a downhill run or a tired week doesn't move your zones. You confirm every change.

HEAT, FUELLING AND OTHER TOOLS Mark a race as hot and the weeks before it include heat sessions. For 70.3 and full distance, long sessions become fuelling rehearsals. See every tool TriCoach considered — including the ones it leaves out and why.

IMPORT THE FILE FROM YOUR WATCH Share a .fit, .gpx or .tcx file to TriCoach — from Files, Mail or your watch's own app — and the whole session comes in. Second-hand routes are lossy: Garmin writes only part of a session to Apple Health, and Strava can't pass on what it holds. Your own file can't be trimmed by anyone.

TRIPS AND BUSY DAYS Away next week with no pool? Only 45 minutes a day? Tell TriCoach ahead of time and the plan works around it: rides become runs, swims are dropped, and long days are cut to fit — without piling missed work onto other days.

SWIM SETS WRITTEN LIKE A COACH WOULD Every swim has a warm-up, a technique block chosen from your stroke data, a main set paced from your CSS, and a cool-down. How your last swims went shapes the next one. Send it to Apple Watch as a structured pool workout.

OPTIONAL AI COACH THAT CAN CHANGE YOUR PLAN Connect your own Anthropic API key. Tell it how a session felt and it reads your rating, note and numbers — and if tomorrow should be easier, it proposes exactly that. Short on time, feeling flat, or ill? One tap, and it suggests the change. It can skip, shorten, ease or move sessions, or lighten a week; fixed safety rules check every change and you apply it with a tap. It never adds load — building fitness stays with the plan's rules.

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