Finish faster than you thought you could.
Sprint to full distance. Swim, bike and run as one plan, paced from your own numbers.
7-day free trial, then £19.99/month. Cancel anytime.
Who this is for
Go for the time
Name it. All three legs get paced at it, and race morning comes with a brief.
Your first triathlon
Every leg is familiar before race day asks for all three.
Stepping up
Olympic to 70.3, 70.3 to full. The taper covers all three sports.
The programme
The swim works from your CSS, the pace you can hold for a long swim. The bike works from your FTP, the power you can hold for an hour. The run works from a race you have already done. Bricks land where they teach most, and long sessions respect the hours you actually have.
What does your time actually ask for?
Name a distance and a finish. It splits it into the three legs, and tells you the swim pace, the bike speed and power, and the run pace each one needs.
Starting with a 5:30 70.3. Put your own in.
Enter a target time to see the three legs.
One build week, explained
A real week the engine wrote for an intermediate athlete in a 16-week 70.3 build, training 6 days on CSS 1:52/100m and FTP 245W, chasing 5:45. The long brick, the CSS swim beside it, and the week they sit in.
The watt band is 56 to 75 percent of the FTP you entered. Conversational on purpose: this is the aerobic base the race runs on.
The ride finishes building to race power on tired legs, straight into T2. The watts come from your goal split.
Rehearsed here so race day is not the first time.
Legs that have never run off the bike do not learn it on race morning. The target comes from your run numbers.
Fifteen to twenty minutes at goal pace is the dose this early in the block. The full race-sim comes later.
Fuelling is part of the prescription: 60 to 90g of carbs an hour on the bike, drinking on the move.
The main set holds the threshold pace from your swim test, in reps you can repeat. When a test improves, the set gets faster.
Pull-buoy work builds the catch: stroke strength for the last 500m of the leg.
Warm-up, build, main set, pull, cool-down: the metres sum to the header, and every rep has a pace from your test.
What is included
- A full week across three sports, sized to your hours.
- Every session in the three sports, paced off your own numbers.
- Brick sessions where the race needs them.
- Strength placed to serve the swim, bike and run.
Thirteen answers build it: race distance, race date, your level in each discipline, days per week, hours you train now, goal finish time, swim CSS, or a 400m and 200m test, bike FTP, or a 20-minute power, a recent run time, your last triathlon, the course, lifting alongside, anything to train around.
In the app
Your week on a calendar you can drag. Every session states its purpose, its time and its effort before you start.
Nutrition, included
Triathlon is an eating contest with three sports in it.
- Calories and protein set from the hours you train.
- More on the days the long sessions land.
- Leaning out, holding or building: your call.
- Race-week fuelling, and a meal plan that fills the tracker.
Your coach
Rob builds Talos and trains on the plans it writes. He lifts heavy, runs marathons, and has coached for over ten years. Ask him anything about your week and he reads it before answering. That is in the membership.
One membership
Every goal is in the one membership: lose weight, run faster, lift more, race HYROX or triathlon. New programmes are added at no extra cost. Calisthenics is next.
PB your distance or your money back.
Founding-member price. It goes to £29.99 later. Join now and yours stays.
Before you decide
I do not have a power meter or a pool test.
It will start from estimates and schedule the tests that replace them in the first block. Every session after that is written to the numbers you produced.
What happens if my race moves, or I miss a week?
The block is rebuilt from where you actually are. Change the date and the phases and paces re-plan around the new runway. Miss a week and the following weeks adjust to it.
I am not fit enough to start yet.
The plan starts from your current numbers. Week one is anchored to the volume you are already doing, and if the goal you have picked is not reachable in the time available the plan says so in plain words.
Can I see what I would actually be doing before I pay?
You already can. Everything above this is real output from the same engine you would be using, and the picker on the home page will build any goal you like, week by week, without an account.
I do not have five or six days a week.
Pick the number you have. The plan is designed for that commitment from the start, and two days is a complete programme.
What do I need in the gym?
You tell it what you have and it selects from that. A full gym, a home rack, or dumbbells and a bench all produce a real programme.
Is there a real person, or just the app?
Yes. Your questions go to Rob, who built Talos and trains on the same plans you would be given. He reads your week before he answers. That is included as standard.
How does the money-back guarantee work?
Finish the block, log your sessions, and test or race at the end. If you have not set a PB, email us within two weeks of the block ending and we refund your membership for it. No forms, no argument.
How do I cancel?
In the app, under Settings. If you subscribed through the App Store, cancel in your App Store subscription settings instead, the same as any other subscription. The first seven days are free and nothing is taken until they are up.
There is always another milestone
Name the race. The first week is free.
7-day free trial, then £19.99/month. Cancel anytime.