Swim
Pool work with a purpose.
Technique, aerobic, and threshold sessions use swim-specific structure and targets, including critical swim speed when your history supports it.
Triathlon training
Triathlon is not an add-on.
Diorama treats swim, bike, and run as one connected sport—with deterministic training templates, personal targets, bricks, race preparation, and adaptation that shows its work.
SprintOlympic70.3Ironman
Build · Week 3
A balanced triathlon week
MONSwimSupporting swim45 min
TUEBrickBike + run105 min
WEDRunEasy run40 min
THUSwimKey swim55 min
FRIBikeEasy ride60 min
SATBikeLong ride150 min
SUNRunLong run90 min
A real 70.3 build microcycle: one distance- and phase-aware week, not three disconnected calendars.
One sport, three disciplines
The week is built as a whole.
Each discipline gets its own workout language and thresholds. The templates space the work across the week, mark key, long, limiter, brick, and rehearsal sessions, and keep those priorities visible when the plan changes.
Bike
Power and effort that are yours.
Endurance rides, threshold work, and race-specific sessions resolve against your own FTP or a sensible fallback when data is still thin.
Run
Durability after the bike.
Easy, tempo, and interval work is balanced against the rest of the week—not planned as if running were your only sport.
Deterministic by design
A training system underneath the conversation.
AI can help you express the goal and work through a changing week. It does not invent the training logic. Microcycles, target resolution, weekly-hour trimming, and readiness rules keep the plan bounded and repeatable. AI personalization starts from that deterministic structure and stays inside guardrails.
Choose the race
Distance, date, available weekdays, focus sport, and a weekly-hours cap set the boundaries.
Build from a proven template
Distance- and phase-specific microcycles define the sport mix, session roles, durations, and brick placement.
Resolve your targets
Swim CSS, bike FTP, run threshold pace, and LTHR turn intent into personal numbers.
Adapt—and explain why
Readiness can reduce, downgrade, substitute, or replace work through explicit rules recorded on the session.
From season to next session
Race preparation that still sees today.
Your race and phase keep the season pointed in the right direction. Readiness, pain, sleep, and recent load shape how the work lands today. The weekly check-in keeps the result editable before you accept it.
Race countdown
Training phase
Discipline balance
Readiness flags
Triathlon-specific features
More than swim, bike, and run on a calendar.
Race-distance plans
Sprint, Olympic, 70.3, and Ironman use distinct session durations across base, build, peak, race-specific, and distance-aware taper phases.
Focus sport and hours cap
Choose a swim, bike, or run focus and set 5–25 weekly hours. Limiter, brick, long, and fuel-rehearsal sessions are protected first when the week is trimmed.
Bricks and transitions
Linked bike-to-run sessions and transition guidance prepare you for the specific demands of race day.
Long-course fueling rehearsal
70.3 and Ironman long sessions and bricks carry phase-aware carbohydrate, fluid, sodium, and tolerance-practice notes.
Sport-specific coaching
Post-workout coaching reads swim efficiency, bike pacing and cadence, run decoupling, or bike-to-run transition execution in the language of that sport.
Race readiness by leg
Goal Detail shows swim, bike, and run status, a key risk, and one focus action. Inside four weeks, it adds a final-month triathlon summary.
Race-eve preparation
A protected race-eve session follows race-date edits and carries a deterministic triathlon checklist for gear, logistics, rehearsed nutrition, pacing, timing, and sleep.
Conditions-aware targets
Heat, humidity, altitude, and unsafe conditions can scale, downgrade, or replace a planned session while preserving the reason.
Weekly review and repair
Review sport-by-sport completion, adjust the next week, and let deterministic repair move a missed key session or drop optional work without increasing load.
Strength in the same goal
When strength is included, mixed-sport templates place durability work in base and selected build weeks, then remove it from taper.
Your effort, in every sport
Targets resolve against your thresholds.
The template describes the purpose of the work. Your own history turns that purpose into pace, power, heart rate, and swim targets—with confidence shown when the data is still developing.
Swim CSSBike FTPRun threshold paceLTHR
Structured workouts on Apple Watch
Send planned runs, rides, and swims to Apple Workout, then link the completed session back to the plan.
Clear, conservative adaptation
When recovery changes the prescription, Diorama records the rule and tells you what changed and why.