Methodology · How the plan thinks

Base. Build. Peak.
That order. Always.

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.

FIG. 01 16-WEEK MACROCYCLE

Periodization · 16 weeks

Volume vs intensity, over time.

FIG. 02 · % OF PEAK

W1W2W3W4W5W6W7W8W9W10W11W12W13W14W15W16

VOLUME INTENSITY

BaseWK 1–6

Aerobic capacity. Long, slow, controlled. Build the engine.

BuildWK 7–11

Race-pace intensity arrives. Brick sessions. Sharpen the engine.

PeakWK 12–14

Maximum specific stress. Less volume, harder efforts. Tested ready.

RaceWK 15–16

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

Calendar

Stress days, travel, weather

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

L1easy aerobic+15s

L2aerobic+8s

L3tempo+3s

L4CSS0s

L5VO₂-5s

Bike

Anchor · your FTP

248 W

L1recovery< 55%

L2endurance56-75%

L3tempo76-90%

L4threshold91-105%

L5VO₂> 106%

Run

Anchor · your Threshold

4:18 /km

L1easy+45s

L2long+30s

L3tempo+15s

L4thr0s

L5VO₂-10s

What we won't do

Five things we believe.

No "junk miles"

Every session has a purpose. If we can't name it, we cut it.

No magic ratios

Polarized, pyramidal, threshold-heavy — your phase decides.

Protect Sundays

Long days are sacred. We move workouts before we move long days.

Honest tapers

Volume drops 30–50%. Intensity stays. Freshness > fitness in week 16.

Tests are training

5K time trial, FTP test, CSS swim — built into the plan, not extras.

Methodology · How the plan thinks

Base. Build. Peak.
That order. Always.

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.

FIG. 01 16-WEEK MACROCYCLE

Periodization · 16 weeks

Volume vs intensity, over time.

FIG. 02 · % OF PEAK

W1W2W3W4W5W6W7W8W9W10W11W12W13W14W15W16

VOLUME INTENSITY

BaseWK 1–6

Aerobic capacity. Long, slow, controlled. Build the engine.

BuildWK 7–11

Race-pace intensity arrives. Brick sessions. Sharpen the engine.

PeakWK 12–14

Maximum specific stress. Less volume, harder efforts. Tested ready.

RaceWK 15–16

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

Calendar

Stress days, travel, weather

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

L1easy aerobic+15s

L2aerobic+8s

L3tempo+3s

L4CSS0s

L5VO₂-5s

Bike

Anchor · your FTP

248 W

L1recovery< 55%

L2endurance56-75%

L3tempo76-90%

L4threshold91-105%

L5VO₂> 106%

Run

Anchor · your Threshold

4:18 /km

L1easy+45s

L2long+30s

L3tempo+15s

L4thr0s

L5VO₂-10s

What we won't do

Five things we believe.

No "junk miles"

Every session has a purpose. If we can't name it, we cut it.

No magic ratios

Polarized, pyramidal, threshold-heavy — your phase decides.

Protect Sundays

Long days are sacred. We move workouts before we move long days.

Honest tapers

Volume drops 30–50%. Intensity stays. Freshness > fitness in week 16.

Tests are training

5K time trial, FTP test, CSS swim — built into the plan, not extras.

Base. Build. Peak.That order. Always.

Volume vs intensity, over time.

What the plan reads,before it writes.

Zones, the same shape across all three.

Five things we believe.

Base. Build. Peak.That order. Always.

Volume vs intensity, over time.

What the plan reads,before it writes.

Zones, the same shape across all three.

Five things we believe.

Base. Build. Peak.
That order. Always.

What the plan reads,
before it writes.

Base. Build. Peak.
That order. Always.

What the plan reads,
before it writes.