Adaptive platform for triathlon
Swim, bike, run and strength — in the hours between work and family. Load grows inside a safe corridor: the cap is an engine rule, not willpower. The coach in the chat explains every decision; you apply it.
Request → invitation by email → short questionnaire → first week of the plan. Free, no card needed.
Why the week starts easy
Week 1 of 4 in the load cycle. The growth cap is computed, not felt: fitness (CTL) growth per week — a beginner gets +2, hard cap +3; an experienced athlete +4 and +5. Weekly load is at most +15 % over the best of your last four completed weeks; running minutes too. A beginner alternates two load weeks with one deload.
Short reps with a stroke count
The target of a rep is “hold N ± 1 strokes”. That shows when technique drifts with fatigue — before you notice it yourself. The session goes to your TriCoo calendar and, with intervals.icu connected, to your watch.
Where sessions come from and where the plan goes — help centre
The smallest cell says the most
At most 2 strength sessions a week, 20–60 minutes each; the duration comes from your schedule. Exercises fit what you have: a gym, dumbbells at home, bands or body weight. No kilograms prescribed: effort is set by feel, technique is shown with a muscle map.
Why Wednesday: 48 hours between heavy loads on the same system (72 after 60). Strength never lands before Saturday's tempo; when they clash, strength moves — not safety.
From the session card — “Why this session”What it is. Steady Z2 work — one of the main sources of the week's easy time.
What it develops. Aerobic endurance and the ability to hold easy intensity longer.
Place in the plan. Builds the base volume that harder, more specific work is added to.
Tired after work?
Write or say to the coach: “tired, drop today's”. It replies with a “Remove from plan” card — the plan changes only after your button. The rest of the week stays as it is: nothing to catch up.
If Wednesday fell through
We don't catch up. A session you missed or dropped is not moved to other days: the rest of the week is rebuilt from what is left, and the growth cap does not move.
Mark an illness — part of the load is removed until you feel well again. Gone for two weeks — the next week is built as a return week from what you actually lost, and growth after it is limited.
The key session of the week — and where the fact comes from
Intervals go to your watch and bike computer through intervals.icu if you connected it. The fact comes back from Strava, intervals.icu, a file from your watch or a manual entry — no integration is required; only the precision of the analysis changes.
Personal and medical data stays in Russia and never goes to the AI — a wall in the code, not a setting.
No tests, no sensors
TriCoo finds your thresholds in your ordinary sessions. No tests on entry; without sensors the plan runs by perceived effort, and the app offers a short control test itself when it is really needed. You can decline.
Long sessions show durability: up to which minute efficiency held over 84 days. There is no norm and no comparison with others — only the direction of your curve.
The coach in the chat receives an anonymised training context — no name, e-mail or health answers.
The ceiling follows the same rules as the plan in your account. Drag “I want” higher and see where the engine stops you.
Screens are from the product, shot on a demo athlete: no real people or their data.
The weekly increase is at most +15 % over the best of your last four completed weeks and never above the cap for your experience. Try to jump higher — the engine stops you before you decide to push through. It asks how you feel and removes load on warning signs.
Missed, ill, away — the rest of the week is recomputed from what is actually left. The facts arrive from Strava or intervals.icu on their own: the plan knows what you did, not what you meant to. We don’t catch up on what was missed: catching up is the most common way to break.
Plan · Fact · FormWrite or say: “tired, drop today's”. The coach removes, moves or adds a session — after your button. Until then the plan is unchanged. Ask why tomorrow is intervals — you get the reasoning in numbers.
Thresholds are found in your ordinary sessions. Until then the plan runs by perceived effort. The app offers a control test itself when it is really needed; you can decline.
First weeks — calibrationTell it which days and which sports you can do — pool on Tuesdays, bike at the weekend — and how much time you have each day. The engine keeps the sports strictly and treats the time as a target with a small tolerance; the long session lands on your freest day. The sum of your days is your weekly volume.
Days · sports · timeEvery session has “Why this session” and a “How the load was computed” breakdown: the formula, the values plugged in, the threshold and its confidence. Every change to the week carries a reason code and the numbers “was → is”. Every term has a plain-language glossary entry. Full transparency is not decoration: a rule you can’t understand can’t be checked, and so can’t be trusted.
Personal and medical data stays in Russia and does not go to the AI coach: it never sees your answers about health and well-being. A wall in the code, not a checkbox in settings.
Sessions arrive from Strava or intervals.icu on their own; a file from your watch or a manual entry works too.
Plan, load, form, thresholds — computed and stored by TriCoo. The health questionnaire and well-being live only here.
Receives an anonymised training context: no name, e-mail, diagnoses or well-being.
“Health data and other personal data are never passed to language models (AI). […] The AI coach works exclusively on an anonymised training context: without a name, e-mail address, diagnoses or other identifying details.”
Revision 5 of 17.09.2026, verbatim. Open the document
The wall is checked automatically on every update: if anyone tries to route health data to the coach, the update simply won’t build.
TriCoo does not diagnose or treat. On warning signs it stops the plan and asks you to see a doctor.
A subsystem of its own: a programme for your equipment and experience, technique shown, a muscle map and its own place in the year and the week. Honestly: we don’t promise minutes on the course from strength — there is no such evidence.
Before the first plan — a short profile: where you train (gym, home with free weights, bands and bodyweight), what equipment you have, your experience, how many sessions you are willing to do — zero, one or two — and how long. An empty field is a question, not “no strength for you”; an exercise without confirmed equipment never makes it into a session.
The session card shows an animation of every movement and a map of which muscles the exercise and the whole session load. The platform assigns no weights: you pick the resistance by the reps you keep in reserve, and progression is double — reps within the range first, then the next available step.
Technique · musclesWith no strength experience — an introductory block: five simple bodyweight movements, at least four clean sessions of 25–30 minutes. Then development: main movements 3 sets of 6–10, assistance 2 sets of 6–15, effort 7–8 out of 10 with 2–3 reps in reserve. We never work to failure.
In general preparation — up to 2 sessions a week, in race preparation — one for maintenance, in the taper strength goes first. Within the week it never sits the day before a key run or ride; between heavy loads on the same system — at least 48 hours. The score goes into the muscular-impact counter, not aerobic fitness.
Barbells — squats and presses need spotting we can’t verify from your description; jumps and plyometrics — an app without a coach can’t judge landing and surface; max tests and work to failure — not needed when dosing by feel. Dumbbells, kettlebells and machines give the same strength gain.
Follows, a feed and teams exist, but they are restrained: strictly chronological, no algorithms, leaderboards or counter pressure. The app is complete with zero follows.
Follow athletes — their sessions, chosen races, results and team joins appear in your feed in time order. A session can be acknowledged with one tap.
A team catalogue, joining by request or invite link. A team has its roster, who is preparing for which race, and a feed of members’ sessions.
Sessions are visible to followers only by default; “show to everyone” is a deliberate choice, and followers can be approved by hand. Going private doesn’t break follows, but closes the feed.
Feed · follows · teamsAn hour of work exactly at your threshold is about 100 points; everything is counted from that point. Intensity enters non-linearly: twenty minutes of hard intervals cost more than an hour of easy running. The scale matches the familiar TSS — the numbers will look familiar.
A direct measure of work — on the bike.
Running and swimming — corrected for terrain and surges.
Steady aerobic work; on intervals or with a poor signal — one step down.
Your own 0–10 rating: a swim without a watch and a strength session in the basement get an honest score too.
The score is computed right after a session is loaded; form is computed from the scores every day. The aerobic and the muscular-impact circuits are counted separately: heart and legs recover at different speeds. And every score has a breakdown — the formula, the values plugged in, the threshold and its confidence.
How the score is computed — an article in the help centreSunday of the demo week: 1:30, 14 km. Every session in the app has the same breakdown.
The engine’s methodology is not a secret and not “science-based” in vague words: the rules are written down, each with an evidence level, a source, an owner and a date.
Robust findings that are not tunable: the taper before the race, fever and alarming cardiac signs as an unconditional stop, the rule “no data ≠ rest”.
The growth ceiling, the share of easy work, the deload rhythm, the readiness signal vote. Conservative, versioned values — coaching defaults, not laws of nature, and we say so.
Personal fitting of the calculation’s memory, a composite finish forecast, DFA alpha 1. Lives on the side and does not affect the plan until confirmed.
Training defaults and the safety circuit are approved by the platform’s methodology circuit and accepted by the founder — who prepares for his own races on this plan; contested forks go to a second independent opinion. There is no external medical reviewer — we don’t write that and don’t imply it.
What we promise and what we don't do. The same things are in the Terms and the Policy; here — in plain words.
What you write or say to the coach yourself is an ordinary chat message: words about health in it steer the conversation to the check-in, not to the model. Full texts — the Privacy Policy and the Terms of Use.
I came to triathlon late, with no athletic background, a full-time job and never enough time. And I wanted something bold: to break 5:30 over the half-distance.
Ready-made plans from the internet lasted exactly until the first cold or crunch at work. They knew nothing about my sleep or my week, and they either broke me or demanded a regimen an amateur simply doesn't have.
A good coach doesn't work that way: he keeps you inside a safe load corridor and adapts to your life. But a coach can't stand beside every athlete at six in the morning. So we built TriCoo: we wired a training methodology drawn from sports science and coaching practice, plus load control, into the engine. So that an amateur like me reaches the finish line in one piece.
Yes. All the numbers stay under the hood; you get clear prompts: what to do today and whether you can push. For a beginner the engine grows load more slowly and schedules recovery weeks more often. From a first sprint to Ironman.
A ready-made plan knows nothing about your sleep, missed sessions or how you feel; TriCoo recalculates load around you. A human coach sees your technique in the water and in the gym, and TriCoo does not replace that. It covers something else: the structure of the week, load control and the recalculation when the week falls apart.
Not for the first week: the plan is built from the questionnaire. After that the plan needs facts: connect Strava or intervals.icu and sessions will arrive on their own — the week is rebuilt from them, thresholds are found and form is computed. Garmin, COROS, Wahoo and other watches come through them. Without a connection you can upload a file from your watch or log sessions by hand — it works, just by hand each time.
Not required. Without sensors the first weeks run on perceived effort and calibrate that way. TriCoo finds thresholds in your ordinary workouts, and when a refinement is needed it suggests a short control test itself. You can decline.
Stored in Russia under 152-FZ. The coach in chat has no access to your health answers, wellbeing or readiness: those explanations are assembled by the engine from templates, without a model. The model only receives anonymised training context, with no name, email or diagnoses.
The plan will not demand cramming. After a break TriCoo builds a return week from what you actually lost and limits the growth of the next one. If you mark an illness, part of the load is removed until you feel well again.
No. We show a guide per leg from your current thresholds: as a range and with the assumptions listed. Promising a race-day result from training data is not possible, and we do not do it.
All triathlon distances: from sprint and Olympic to half and full Ironman, across all three disciplines at once.
The platform will stay free for as long as that is possible. If anything changes, we will say so in advance on our Telegram channel.
It's not catching up: the engine looks for a slot for one key session within the next three days — if a day is free, the weekly cap is not exceeded and 48 hours remain between hard sessions — and offers the move with one button. The week does not grow from it. If the conditions aren't met, the session stays missed; easy missed sessions are never moved.
The engine keeps your edit and names the excess in numbers: by how many LU or minutes the week went over the cap. There is no ban, but the warning stays on the card, and on a noticeable shift the coach offers to rebuild the rest of the week under the cap — with one button.
Leave a request — we'll send an invitation. Then say how many hours you have and what you're preparing for — the week appears in your calendar. Every morning the home screen answers in one phrase what to do today. Installs on your phone like an app.
The service is for users aged 18 and over.
From the invitation to the first week of the plan — a few minutes. Free.