Get evidence-based triathlon training plan

Discover the ultimate triathlon training experience with aixsurge — where science meets AI for enduring transformations

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Who can benefit from aixsurge?

Aixsurge offers tailored triathlon training plans for participants at various experience stages

Recently begun triathlon journey

You strive to complete the first triathlon and struggling with how to structure the training journey

1 year of triathlon training

You engage in regular training sessions, maintaining a consistent pace at the same heart rate or power level

2+ years of triathlon experience

Your current coach or training approach is not leading you toward the triathlon goals you aspire to achieve

Bespoke Triathlon Training Plan Builder

Get a bespoke triathlon training plan that adapts to your performance based off your ATP, Vo2Max, VlaMax and goals. Plus, you can do your workouts both indoors or outdoors

Chose

  • Your plan start date
  • Your event type
  • Days of the week you train
  • Days you train indoors or outdoors

Get triathlon training plan

  • Event specific triathlon training plan
  • Recovery weeks
  • Adjustments for vacation and time off
  • Event taper and openers

Why aixsurge?

Aixsurge revolutionizes triathlon training by tailoring personalized plans based on individual physiological profile crafted using ATP (FTP), V̇O2max, V̇Lamax, strategically addressing weaknesses, and providing transparent progress monitoring and responsive feedback on your workouts performance

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Data-driven triathlon training plan

Aixsurge considers your ATP (FTP), V̇O2max, V̇Lamax in delivering a training plan aligned with your closest race and long-term triathlon goals

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Strengths and weaknesses comprehension

Aixsurge conducts a physiological profile analysis, estimating your distinctive multisport power curve to foster your endurance

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AI Insights and feedback

Aixsurge provides guidance on how your training impacts your performance and provides responsive feedback on your workouts

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Missed workout is not an issue

Aixsurge analyzes your training history and dynamically adjusts your triathlon training plan to harmonize with your life

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Training theory and motivation

Aixsurge elucidates the Objective of each workout, fostering motivation by providing a clear understanding of the training objectives

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Work-Life-Train harmony

Aixsurge enables you to achieve more with less training by eliminating workouts lacking scientific evidence from your triathlon training plan

Sprint or Olympic triathlon training plan

Example of a sprint and olympic triathlon training plan tailored for athlete with a 0.2 mmol/l VO2max and 0.3 mmol/l VLamax in running. The focus of this phase is to enhance speed, and the current week’s sample includes workouts specifically aimed at enhance running VO2max

Running Threshold Tolerance: Flat Long Zone 4 Efforts (01:15:00)

Running Threshold Tolerance: Flat Long Zone 4 Efforts (01:15:00)

Workout details

Warm up
15 min @ 114-149 bpm

Repeat 4 times

  1. 8 min @ 167-184 bpm Easy
  2. 1 min @ 114-149 bpm

Active
19 min @ 114-149 bpm

Cool Down
5 min @ 114-149 bpm

Fueling

Take a balanced meal with proteins, fats, and carbs 3 hours before your workout

Objective

Enhance your lactate threshold by promoting adaptations in your ability to clear, buffer, and tolerate lactate (or more precisely, the fatigue-inducing byproducts of glycolysis associated with lactate).

These workouts also build stamina for running at or near your threshold and help prepare your muscles and ligaments for training above it.
Focusing on flat terrain for these sessions also boosts overall speed and stamina on level ground, where you’ll typically maintain a quicker cadence and face faster, more dynamic impact forces compared to uphill running.

Description

These workout should be done on a flat route to focus on building leg speed on level terrain.

Half-distance triathlon training plan

Preview of a half-distance triathlon training plan crafted for athlete with a 0.8 mmol/l VO2max and 0.4 mmol/l VLamax in cycling. The focus of this phase is to enhance strength, and the current week’s sample includes workouts specifically designed to improve athlete’s strength

Cycling: Steady Ride + Muscular Endurance Blocks (01:15:00)

Cycling: Steady Ride + Muscular Endurance Blocks (1:15:00)

Workout details

Warm up
15 min @ 147-159 watts % 80-90 rpm

Repeat 3 times

  1. 11 min @ 175-205 watts % 60-70 rpm
  2. 7 min @ 160-170 watts % 80-90 rpm

Cool down
5 min @ 147-159 watts % 80-90 rpm

Fueling

Have a balanced meal with proteins, fats, and carbs 2 hours before the workout.

Objective

Boosts aerobic fitness by promoting increased production of mitochondria, the cell’s powerhouse, enhancing capillarization around muscles, improving the fatigue resistance of slow-twitch muscle fibers, and training the body to utilize fat more effectively as a primary energy source.

Zone 3 efforts also build aerobic capacity in higher-power muscle fibers and may enhance fatigue resistance by strengthening muscles.

Together, these endurance rides play a key role in improving aerobic capacity, raising lactate threshold, and building muscular endurance.

Description

Complete these blocks at a lower cadence (60-70 rpm) to shift the emphasis to muscle power production and reduce reliance on the cardiovascular system.

Full-distance triathlon training plan

Full-distance triathlon training plan designed for athlete with a 0.6 mmol/l VO2max and 0.3 mmol/l VLamax in cycling. The objective of this phase is to enhance economization in running, cycling, and swimming through the incorporation of tempo workouts

Cycling VO2Max: 30S/15S Microburst Interval Blocks (01:30:00)

Cycling VO2Max: 30S/15S Microburst Interval Blocks (01:30:00)

Workout details

Warm Up

  1. 10 min @ 126-149 watts % 80-90 rpm
  2. 45 sec @ 264-287 watts % 80-90 rpm
  3. 9:15 @ 138-161 watts % 80-90 rpm

Repeat 20 times

  1. 30 sec @ 276-299 watts % 80-90 rpm
  2. 15 sec @ 69-92 watts % 80-90 rpm

Recovery
4 min @ 115 watts % 80-90 rpm

Repeat 20 times

  1. 30 sec @ 276-299 watts % 80-90 rpm
  2. 15 sec @ 69-92 watts % 80-90 rpm

Recovery
4 min @ 115 watts % 80-90 rpm

Repeat 16 times

  1. 30 sec @ 276-299% of FTP
  2. 15 sec @ 69-92 watts % 80-90 rpm

Recovery
4 min @ 115 watts % 80-90 rpm

Cool Down
16 min @ 115-149 watts % 80-90 rpm

Fueling

Take a balanced meal with proteins, fats, and carbs 2 hours before the workout.

Objective

Enhance the maximal oxygen uptake (VO2max) and its delivery to working muscles. This workout design promotes improvements in stroke volume and mitochondrial function.

Additionally, it enhances recovery speed between intense efforts (lactate buffering), strengthens the ability to overcome resistance due to frequent re-acceleration, and boosts both anaerobic capacity and VLamax by facilitating significant lactate accumulation during each block of micro-intervals.

The foundational research on the benefits of this type of microburst interval training, demonstrating improvements in both aerobic and anaerobic capacity, originates from Tabata et al.:
https://pubmed.ncbi.nlm.nih.gov/8897392/

More recent studies by Rønnestad et al. suggest that microburst intervals may surpass traditional VO2max interval methods in developing aerobic capacity:
https://pubmed.ncbi.nlm.nih.gov/24382021/
https://pubmed.ncbi.nlm.nih.gov/31977120/

Train same way as PRO athletes

Discover a personalized triathlon training plan crafted for success, aligning with your unique goals. Aixsurge utilizes regular physiological tests, including metrics like VO2max and VLaMax, to tailor your regimen for peak performance. Prioritize technique, then build speed, strength, and economization — the ultimate triathlon training plan awaits your optimization journey

Become superhuman

Transform into a superhuman athlete with aixsurge’s triathlon training plan, meticulously designed to enhance strength and endurance. Conquer your limits in each workout, paving the way for extraordinary achievements in full-distance triathlon races through our specialized training program

Finish race faster

Aligned with short and long-term triathlon goals, Aixsurge’s triathlon training plan incorporates a 360-degree physiological profile to optimize performance in every event attended. Overcome personal barriers during workouts to achieve the best possible results in each race

Unleash your unique triathlon competitive advantage

Aixsurge recognize the unique correlation between your VO2Max and VLaMax, encapsulated in your individual power curve. Acquire a specialized triathlon training plan that strategically leverages your power curve, fostering your strengths while addressing and enhancing your weaknesses. Elevate your performance with a triathlon training plan designed to optimize your inherent advantages and refine specific areas for improvement in your triathlon

Enjoy professional support

Benefit from professional support with Aixsurge’s customer success team, composed of experienced triathlon coaches. Receive 24/7 assistance as they address inquiries regarding your triathlon training plan, guide you through the training process, and provide valuable feedback on the performance of your workouts

Access your triathlon training plan directly on your device

Triathlon training plan synchronizes with recovery data

Seamless device integration enables the analysis of workout impact, daily stress, and sleep, ensuring your triathlon training plan is always aligned with your recovery, preventing the risk of overtraining or injury

Unlock your potential with a personalized evidence-based triathlon training plan

Start now ↵