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Finding your
next step.
For your first half-distance triathlon
A big finish line.
A clear first step.
Three minutes of answers about how you swim, ride, run and live. TRIARO shows you where you really start and what to work on first, then builds the week-by-week plan to race day around your days, your pool and your time.
Find my starting point — free
Free · About 3 minutes · No account or card needed
SWIM 1.2 MIBIKE 56 MIRUN 13.1 MI
Monday · Foundation, week 1
ExampleToday
Swim · 1h
Swim skills: breathe, glide and kick
Get comfortable breathing out in the water and moving with your face in, the base every other swim skill sits on.
Start session
This week
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The Full Access Today screen, with an example athlete's real week one.
How it works
From three minutes of answers to today's session.
1You answer
Three minutes of taps about your real life.
How far you swim, ride and run today. The days you can train and how long. Where the pool is. When your race is. Nothing you can't answer from memory.
Example athlete: a half-marathon runner who has never swum front crawl, racing in 28 weeks.
Race
Booked · 28 weeks away
Background
Running
Swim
Under 100 m without stopping
Run
Half marathon
Week
5 days · 6–8 hours
Pool
Mon & Wed
2TRIARO reads it
A starting point that names your first job.
Where each sport stands against race day, what to work on first and how much runway you have. Free, and yours to keep.
Starting point
ExampleReadiness
51/100
Work on first
Swim
Runway
28 weeks
- 1BUILD SWIM CONTINUITY
- 2EXTEND BIKE DURABILITY
- 3PROTECT YOUR RUN BASE
3Your week appears
Sessions land on your days. Nowhere else.
Swims only where you can reach a pool. The long ride on your longest day. Week one starts below the time you have, then grows once you've repeated it.
Week 1 · 5 days
3h 30m · 3 rest days
- Mon60′Monday: Swim, Swim skills: breathe, glide and kick, 60 minutes
- Tue30′Tuesday: Strength, Strength training, 30 minutes
- Wed
- Thu45′Thursday: Run, Easy run: relaxed form, 45 minutes
- Fri
- Sat75′Saturday: Bike, Longer easy ride with fueling practice, 75 minutes
- Sun
4Every session, written out
Open today and know exactly what to do.
Warm-up, main set and cool-down in minutes, the effort, why it's in your plan now and a shorter version for the busy days.
Swim · 1h · Easy · RPE 3–4
Swim skills: breathe, glide and kick
Get comfortable breathing out in the water and moving with your face in, the base every other swim skill sits on.
- 1
Warm up12 min
Stay where you can stand or beside the wall. Breathe in through your mouth, put your face in and blow out slowly through your mouth and nose; repeat a few times. Then a few push-and-glides from the wall, arms stretched ahead, face in, letting a gentle stream of bubbles out, and stand up whenever you want a breath.
- 2
Board kick13 min
25 m (27 yd) kick holding a board: legs long, ankles floppy, face in and blowing bubbles; lift your head to breathe whenever you need. Rest 30–60 s at the wall, longer whenever you need it.
- 3
Side-kick drill13 min
25 m (27 yd) side-kick: lie on your side, lower arm stretched ahead with your ear resting on it, top arm along your thigh. Face down to breathe out; roll your face up to the side to breathe in. Swap sides each length. Rest 30–60 s at the wall, longer whenever you need it.
- 4
Front crawl lengths16 min
25 m (27 yd) easy front crawl, or as far as feels calm, then stand. Breathe out steadily with your face in and turn (do not lift) your head to breathe in, to whichever side feels natural. Rest 30–60 s at the wall, longer whenever you need it.
- 5
Cool down6 min
Easy kick with the board or relaxed push-and-glides, then stand and take a few slow breaths out into the water.
- 1
Example athlete: a half-marathon runner who has never swum front crawl, racing in 28 weeks.
Race
Booked · 28 weeks away
Background
Running
Swim
Under 100 m without stopping
Run
Half marathon
Week
5 days · 6–8 hours
Pool
Mon & Wed
Built around your week
Change the days. Watch the week rebuild.
Same athlete, same race, same 6–8 hours. Pick how many days they can train and the engine schedules week one again: the swim follows the pool days, the long ride stays on Saturday, rest days are protected.
Week 1 · 5 days
3h 30m · 3 rest days
- Mon60′Monday: Swim, Swim skills: breathe, glide and kick, 60 minutes
- Tue30′Tuesday: Strength, Strength training, 30 minutes
- Wed
- Thu45′Thursday: Run, Easy run: relaxed form, 45 minutes
- Fri
- Sat75′Saturday: Bike, Longer easy ride with fueling practice, 75 minutes
- Sun
4 sessions on Mon, Tue, Thu, Sat · 3h 30m in week one · 3 rest days protected.
Inside Full Access
Stop guessing. Know your next session.
Guided sessions
Open it. Press start. Follow along.
Every session is a short sequence of timed steps. Go through it on your phone at the pool or on the bike: one step on screen, a timer for it, the effort it should feel like.
- Swim skills: breathe, glide and kick: 5 steps, 60 minutes
- Why this session is in your plan right now
- A shorter version for days that run away from you
- Mark it done and your week updates
Swim · step 1 of 5Example
Warm up
12:00
Stay where you can stand or beside the wall. Breathe in through your mouth, put your face in and blow out slowly through your mouth and nose; repeat a few times. Then a few push-and-glides from the wall, arms stretched ahead, face in, letting a gentle stream of bubbles out, and stand up whenever you want a breath.
Your roadmap
Always know where you are on the road to race day.
Your race date sets the whole build, worked back from the start line. Each phase has one job, and the plan tells you which one you are in.
Week 1 · you start here Race day · week 28
Foundation5 weeks
Establish a repeatable routine around the current limiter.
Base12 weeks
Grow aerobic durability across all three sports.
Build5 weeks
Add controlled duration and race-relevant combinations.
Race specific3 weeks
Practise event-day rhythms without sacrificing recovery.
Taper2 weeks
Reduce fatigue while keeping familiar movement.
Race week1 week
Arrive calm, rested and prepared for the event.
Example athlete, race in 28 weeks. No race booked yet? You build Foundation and Base, and the race phases are added the day you pick one.
Plan Adjuster
When the week breaks, the plan doesn't.
Missed a session, the pool closed, a work trip, a 30-minute day. Pick what happened and get a clear answer: what to keep, what to shorten, what to let go. Nothing gets crammed into tomorrow.
Plan Adjuster
Let one session go
Return to the next planned session. Do not cram the missed work into tomorrow.
Why: A stable week matters more than making every box perfect.
Gear, fueling, race week
Spend on what matters. Skip what doesn't.
The gear guide sorts kit into what you need to start, what can wait and what's optional. The rest of the toolkit covers what you eat, how you pace and what you pack.
Essential to start
- Swim goggles
- Swimwear you can swim lengths in
- Swim cap
- A safe, roadworthy bike (any type)
- Cycling helmet
- Puncture kit, and knowing how to use it
Useful later
- Open-water safety: bright cap, tow float, supervised venue
- Wetsuit for open-water swimming
- Padded cycling shorts
- Cycling shoes and clip-in pedals
- Indoor trainer, plus a fan and a towel
- Chafing prevention
Optional / not necessary
- Sports watch or timer
- Heart-rate monitor
- Power meter
- Triathlon bike, aero bars or race wheels
- Carbon-plated race shoes
- Swim training aids: fins, paddles, pull buoy, snorkel
- Strength workouts that fit around endurance
- Fueling planner for long sessions and race day
- Race-time planner from your own paces
- Race-week checklist and rehearsal guide
- 12 short lessons: effort, breathing, bricks, open water
Free vs Full Access
Start free. Unlock the whole build.
Your starting point is free and yours to keep. Full Access turns it into the plan you train with.
You want to know
Free starting point
Full Access
Where do I start?
Free:Readiness, athlete type and where each sport stands
Full:The same, kept with your account
What do I work on first?
Free:Your first focus and three priorities
Full:Built into every week, with the reason shown
What do I do today?
Free:Not included
Full:Today's session, written out step by step, with a timer
How does my week look?
Free:Not included
Full:Sessions on your days, inside your time windows
How do I get to race day?
Free:How long your runway is
Full:A dated roadmap: every phase, taper and race week
What if the week falls apart?
Free:Not included
Full:Change any week around travel, missed days and short days: preview, confirm, undo
What do I buy, eat and pack?
Free:Not included
Full:Gear guide, fueling and race-time planners, race-week checklist
One payment
Your whole build. Paid once.
No monthly fee, no renewal. Full Access is the plan plus everything that adapts it to a real week: travel, missed days, short days, and the tools around it. If your weeks are steady, the Race Plan (US$39) is the plan on its own, and you can add Full Access later for the difference.
TRIARO Full Access
Recommended if your weeks vary
US$79
One payment. No subscription.
Show prices in
- Everything in the Race Plan
- Change any week: travel, missed sessions, short days
- Exact shorter version when time is short
- Guided sessions with a step timer
- Change your days, pool, kit or race and rebuild
- Fuelling, race-time, gear and strength tools
Not sure yet? See your free starting point first.
Secure payment with Stripe · One payment · lifetime access · no subscription
Lifetime access means access for as long as TRIARO continues to operate the service. US$79 is the total you pay. Nothing is added at checkout.
Instant access. One payment, no renewal. See your free starting point before you pay.
Personalised Race Plan
US$39
For a steady routine: your weeks look much the same and you follow the plan as built. Your plan to race day, every session written out, your progress saved. Weekly changes, travel and the tools are Full Access.
Compare plans side by side
| Included | Race PlanUS$39 | Full AccessUS$79 |
|---|---|---|
| Personalised plan to race dayBuilt from your Starting Point: your days, pool, time and goal | Included | Included |
| Every session written outWarm-up, main set, cool-down, purpose, strength sessions | Included | Included |
| Roadmap, taper and race week dates | Included | Included |
| Progress saved on every device | Included | Included |
| Change any week: travel, missed sessions, short daysPreview, confirm and undo. Hard days never stacked | Not included | Included |
| Exact shorter version when time is short | Not included | Included |
| Guided sessions with a step timer | Not included | Included |
| Change your days, pool, kit or race and rebuild | Not included | Included |
| Fuelling, race-time, gear and strength tools | Not included | Included |
| Race-week centre and 12 plain-language guides | Not included | Included |
| Help with account, payment and technical questions | Included | Included |
| Training questions answered by support | Not included | Included |
Before you start
Questions, answered.
Race day is a long way off. Your first step isn't.
Find my starting point — free
Free · About 3 minutes · No account or card needed