AI coach for triathletes

A weekly plan built around the athlete you are this week.

BioStride connects to your Intervals.icu — reads your training history, FTP and LTHR — builds your season around your races and writes a weekly plan.

Get started free See what's inside

↳ No templates. Your zones. Your race.

Training recommendations are for informational purposes only and do not constitute medical advice. Consult your physician before starting any training program.

Week 14 · 12–18 May

Build base for Olympic A-race

Build 2/3

Day	Type	Workout	Time	Zone	Done
Mon 12	Swim	Threshold intervals	60′	Z3	✓ 98%
Tue 13	Bike	Endurance ride	90′	Z2	✓ 91%
Wed 14	Run	Easy recovery	45′	Z1	≈ 72%
Thu 15	Rest	Rest day	—	—	—
Fri 16	Bike	Sweet spot 2×20	75′	Z4	—
Sat 17	Run	Long run	90′	Z2	—
Sun 18	Bike	Long ride	180′	Z2	—
Total · 9:00				662 TSS

◇ TSB near zero — adding volume and one threshold block, no intensity. — Coach rationale

Three steps

01 / 06

Connect Intervals.icu

Paste your API key. The AI reads your zones, metrics and history.

AI builds the plan

Reads your FTP, LTHR and fitness metrics, then sets race priorities and builds your macrocycle.

Train

The plan adapts when your week goes sideways.

What's inside

02 / 06

Plan generation

Weekly plan from your zones, FTP, LTHR, phase and races.

Adaptation

Miss a session? The AI rewrites the rest of your week.

Coach chat

Ask about feel, form, fueling. Get a reasoned answer.

600+ workouts

Zwift library matched to your zone profile and current phase.

Compliance

Tracks what got done, what got skipped, and why.

Season planning

Macrocycles: base → build → peak → taper. A/B/C races.

Not a table — a coaching decision

03 / 06

Season macrocycle

15 weeks → main race. Base phase now.

Baseyou are here

Build 1

Build 2

Peak

Taper

CTL 48 → goal 62 5 phases · 24 wk left 18 wk Next: Build 1

Phase goal:aerobic base, CTL growth without intensity

Week focus:long Z2 + one tempo block Z3

◇
Weekly rationale
AI explains the logic: why this volume, why no intensity, what to watch for.
⌁
Form metrics tracked
CTL, ATL, TSB from Intervals.icu feed into planning — load grows safely.
↺
Dialogue, not orders
Disagree with the plan? Write the coach — it'll adjust and explain.

◇ Coach rationaleclaude-sonnet-4

Base week 2/4. Form stable, fatigue normal — adding aerobic volume and one threshold block, no intense intervals.

TSB−4.0 CTL48.2 ATL52.1 goal62

Long Z2 + threshold 4×8′ · 9:00 · 662 TSS

Races set the goal

04 / 06

Season 2026 — path to the A race

A B C

B05 Jun

C14 Aug

A02 Oct

Base

Build 1

Build 2

Peak

Taper

4 wk 6 wk 6 wk 4 wk 4 wk

Add your season races — BioStride assigns A/B/C priorities, builds phases from base to taper, and counts weeks to your main race.

✓ Race priorities shape every week's plan
✓ Automatic taper before target races
✓ Race search + one-click distance import
✓ Past race results — time, pace, HR

05 / 06

Who it's for

Self-coached triathletes who want structure: a real plan, a real response when life happens, a view of the whole season.

✓ You know what FTP and LTHR mean
✓ You use Intervals.icu / Garmin / Zwift
✓ You have specific races on the calendar
✓ You won't pay €200/month for a coach — but you want structure

Simple pricing

14-day Pro trial · no credit card required

Free

€0 / forever

✓1 training plan at a time
✓Full plan: swim, bike, run
✓Intervals.icu sync
✓14-day Pro trial included

Get started free

Popular

Pro

€9 / per month

✓Unlimited training plans
✓AI coach chat
✓Daily automatic adaptation
✓Weekly form analysis
✓Race calendar integration

Start free trial

Frequently asked questions

Yes. BioStride reads your training history, FTP, and HR zones from intervals.icu to build a personalised plan. The free tier of intervals.icu is enough.

Triathlon (swim, bike, run). Duathlon and single-sport plans are on the roadmap.

Static plans ignore your current form (TSB/CTL/ATL). BioStride reads your fitness data daily and adjusts the plan if you're fatigued, missed workouts, or are peaking ahead of a race.

Yes. Cancel from your account settings — no questions asked. Your plan and data stay available on the Free tier.

BioStride reads data via the official intervals.icu API using your API key. We never store your credentials and only read what's necessary for plan generation.