How does FlipMP help with triathlon training specifically?

FlipMP is built for multisport athletes. It aggregates swim, bike, and run data from Strava, Garmin, Polar, and more, then calculates your combined training stress across all three disciplines. The AI coach understands that triathlon training is fundamentally different from single-sport training — it accounts for the cumulative fatigue of swim + bike + run in one view.

What are brick workouts and why are they important?

A brick workout combines two disciplines back-to-back — most commonly bike + run. The name refers to the "brick-like" feeling in your legs when you transition from cycling to running. Bricks train your body to handle the transition and help develop the neuromuscular adaptations needed for efficient T2 execution.

How do I balance swim, bike, and run volume?

For sprint/Olympic distance, a common split is 15% swim, 55% bike, 30% run (by time). For 70.3 and Ironman, the proportions shift toward more bike time. Your weakest discipline deserves more attention. FlipMP tracks your training time distribution across sports and flags imbalances.

What is the most important discipline to improve for triathlon?

It depends on your current level. For beginners, swimming offers the biggest gains per unit of training time because technique improvements compound. For experienced athletes, the bike determines the most time — Ironman athletes spend 50-60% of race time on the bike.

How far in advance should I train for an Ironman?

Most athletes need 24-36 weeks of dedicated training for a first Ironman. This assumes a solid multisport base with the ability to run 30km+ per week, ride 150km+ per week, and swim 10km+ per week. 12-16 weeks is appropriate for sprint and Olympic distances.

🏊🚴🏃 The ultimate multisport challenge

Triathlon: The Complete Training Guide

From sprint to Ironman — distances, brick workouts, transitions, and AI coaching explained.

Why triathlon is different

Triathlon is not three sports performed separately — it is one sport with three disciplines. The key insight that separates good triathletes from great ones: how you train each discipline affects the others.

A hard bike session on Saturday changes how you run on Sunday. Your swim technique determines how fresh your shoulders feel on the bike. The cumulative training load from all three sports determines your risk of injury and readiness to perform.

This is precisely why single-sport apps — or even having separate Strava and Garmin accounts for different sports — leaves triathletes blind to the full picture. FlipMP was built specifically to solve this problem.

Triathlon distances

Sprint Triathlon

Swim

750m

Bike

20km

Run

5km

Race time

~1-1.5 hours

Training block: 8-12 weeks

Best entry point for beginners. Fast and intense — intensity matters more than volume.

Olympic Triathlon

Swim

1.5km

Bike

40km

Run

10km

Race time

~2-3 hours

Training block: 12-16 weeks

Standard Olympic distance. The benchmark format. Features the highest-quality athletes in non-pro racing.

70.3 Ironman (Half)

Swim

1.9km

Bike

90km

Run

21.1km

Race time

~4-6 hours

Training block: 16-24 weeks

Where serious multisport training begins. Often athletes' first multi-hour endurance event. Requires real base building.

Ironman (Full)

Swim

3.8km

Bike

180km

Run

42.2km

Race time

~8-17 hours

Training block: 24-36 weeks

The ultimate endurance challenge. Requires months of dedicated training, nutrition strategy, and race-day execution planning.

Brick workouts: the triathlete's secret weapon

A brick workout combines two disciplines back-to-back with minimal transition time. The most important: bike + run (B2R), which trains your legs to adapt from cycling to running movement patterns.

Bike + Run

Example: 60 min bike (zones 2-3) → 20 min easy run

Frequency: Once per week

The most essential brick. Trains T2 neuromuscular adaptation and race-specific fitness.

Swim + Bike

Example: 2km pool swim → 45 min bike

Frequency: Every 2 weeks

Practices T1 execution and prepares the cardiovascular system for the intensity shift from swim to bike.

Run + Swim

Example: 5km easy run → 1km technique swim

Frequency: Monthly

Less common but useful for improving overall fatigue resistance and active recovery protocols.

Full simulation

Example: 70% race distance of all three

Frequency: 2-3 times in build phase

Race simulation. Tests nutrition strategy, pacing, transitions, and race gear in controlled conditions.

Why FlipMP is built for triathletes

Every other fitness app was designed for a single sport first. FlipMP was built from the ground up with the triathlete's problem in mind: three disciplines, multiple devices, one training load.

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Combined CTL, ATL, TSB

See your training load across all three disciplines in one chart. Understand true fitness and fatigue.

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Brick workout detection

FlipMP automatically recognizes brick sessions and labels them correctly for analysis.

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Sport time distribution

See your weekly breakdown: how many hours across swim, bike, and run. Flag imbalances automatically.

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Multi-device aggregation

Use Garmin for GPS, Strava for segments, and Apple Watch for daily health — FlipMP merges it all.

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Race-specific preparation

Set your race distance and date. The AI creates a training arc appropriate for sprint vs Ironman preparation.

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Transition training

Log and track your T1/T2 times in race simulations. See improvement over training blocks.

Triathlon FAQ

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