Triathlify isn't a workout library. It's a coach's philosophy, written into software, that decides what you do tomorrow based on what you did yesterday and what's on your calendar next month.
ADAPTIVE MACROCYCLE · 8–24+ WK
Periodization · scales 8–24+ weeks
Volume vs intensity, over time.
% OF PEAK
BaseBuildPeakRace
VOLUME INTENSITY
Base3–10 WK
Aerobic capacity. Long, slow, controlled. Build the engine.
Build3–8 WK
Race-pace intensity arrives. Brick sessions. Sharpen the engine.
Peak2–4 WK
Maximum specific stress. Less volume, harder efforts. Tested ready.
Race1–2 WK
Taper. Sleep, snacks, easy efforts. Arrive fresh.
The adaptation engine
What the plan reads, before it writes.
Every day at 6 AM, Triathlify reads ten signals across your body, your data, and your calendar. It decides whether today's session needs to land as planned, easier, harder — or moved.
Signal 01
Sleep
Last 3 nights · vs your baseline
Signal 02
HRV
Rolling 7-day, change > ±6 ms
Signal 03
Resting HR
Morning, vs 14-day mean
Signal 04
Subjective
1-tap morning check-in
Signal 05
Yesterday's load
TSS landed vs prescribed
Signal 06
Training load
CTL / ATL trend, weekly ramp rate
Signal 07
Phase fit
Block goal · base/build/peak
Signal 08
Race proximity
Days to A-race · taper rules
Three sports · one language
Zones, the same shape across all three.
Swim
Anchor · your CSS
1:42 /100m
Easyeasy aerobic+15s
Aerobicaerobic+8s
CSSthreshold0s
Fastabove CSS−5s
Bike
Anchor · your FTP
248 W
Z1recovery< 55%
Z2endurance56–75%
Z3tempo76–90%
Z4threshold91–105%
Z5VO₂max106–120%
Z6anaerobic> 120%
Run
Anchor · your Threshold
4:18 /km
Z1recovery+60s
Z2endurance+30s
Z3tempo+15s
Z4threshold0s
Z5VO₂max−15s
What we won't do
Five things we believe.
01
No "junk miles"
Every session has a purpose. If we can't name it, we cut it.
02
No magic ratios
Polarized, pyramidal, threshold-heavy — your phase decides.
03
Protect Sundays
Long days are sacred. We move workouts before we move long days.
5K time trial, FTP test, CSS swim — built into the plan, not extras.
Fitness · Fatigue · Form
Why the taper works.
Every session builds two things: fitness (CTL) and fatigue (ATL). During heavy training, fatigue masks fitness — your form (TSB = CTL − ATL) stays negative. In the taper, training load drops. Fatigue fades fast; fitness fades slow. The gap opens up — and you arrive at the start line with peak form.
CTL · Fitness ATL · Fatigue TSB · Form
↳ Triathlify tracks CTL, ATL and TSB daily from your Garmin / Strava data and uses it to time your taper and flag overreaching.
Example · Build-phase week
What a real week looks like.
Six days on, one day off. Every session has a purpose — no junk miles. The plan adapts the specifics to your fitness, your calendar, and your race distance.
MonRest
Full recovery. No training.
TueSwim + Run
CSS intervals
45 minZ3–Z4
Easy aerobic
35 minZ2
WedBike
Tempo intervals
1h 15 minZ3
ThuSwim + Strength
Aerobic endurance
50 minZ2
Core & stability
30 min
FriRun
Progression run
50 minZ2→Z4
SatBrick
Long ride + race-pace finish
2h 30 minZ2–Z3
Off-the-bike run
20 minZ3
SunLong Run
Long easy
1h 20 minZ2
The sacred long day.
Start training
Your plan is waiting. Six questions and you're off.