OmniPace
Training for a triathlon, focusing on cycling, running or swimming, or building strength? Your coach in OmniPace helps you build a plan around your goal, current fitness and the time you have to train.
OmniPaceSettings200 min · FTP 250 W
PlannedA long ride with three tempo blocks.
Build endurance and sustain power on long rides.
20 min
60 min
3 × 12 min
3 × 8 min
45 min
15 min
Your training, day by day
Share your experience, goals and available training time. Your coach builds a plan from your profile and helps you adjust it when your availability or how you feel changes.
See what comes next: duration, pace, heart rate and the purpose of each section. Practical hydration and fueling guidance also helps you prepare for longer sessions.
OmniPaceSettings120 min · 5:20/km
Planned120 minutes of easy Z2 running. Target around 5:20/km and an indicative heart rate of 135–150 bpm. Keep the effort comfortable and controlled.
Bring water and drink regularly; adjust to the conditions and how much you sweat.
For a 2-hour run, plan carbohydrate fuel, e.g. a gel at 40–50 minutes and another later. Take gels with water and test your approach in training.
Two hours of easy running build endurance for sustained efforts. Keep your rhythm steady rather than speeding up towards the end.
120 min · 5:20/km
A longer Saturday ride, a swim before work, a Sunday run. See sessions and races in one calendar. Set days when you cannot train so your coach can account for them.
OmniPaceSettingsToday
2h 45m
Planned26 Sep 2026
1h 15m
PlannedReport fatigue, a new test result or a change in available time. Your coach explains the proposed adjustment and its effect on the next few days. You approve changes to your plan.
Try the example: select “Apply changes” on the screen. This only changes the demonstration.
OmniPaceSettingsI suggest 90 minutes in Z2. Let’s keep this session easy and protect Sunday’s rest. This adds 30 minutes to your weekly training time.
2026-10-10 · 60 min → 90 min
2026-10-10 · 120 min → 180 min
Run · Long easy2026-10-11 · 90 min → 60 min
Record test results, personal bests and measurements. Your history shows changes over time, while current values help set the intensity of future sessions.
OmniPaceSettings285 W
Optional circumferences
—
No measurements in this range
Your first triathlon, another middle-distance race or a season focused on running? Choose your sports, share your experience and set your available training time. Update your profile as your circumstances change.
OmniPaceSettingsTriathlon
14 Jun 2027
RaceWeekly time and available days.
Track consistency and body goals alongside your events.
Sport profiles are optional.
Optional · Add known metrics
Optional · Add known metrics
Optional · Add known metrics
Optional · Add known metrics
188 bpm
Coach uses these zones together with sport-specific thresholds when prescribing intensity.
Training approach
Planning starts with you: your experience, goal, current results and availability. Your coach combines easy sessions, harder efforts and recovery. In triathlon, we consider the total load across all sports.
Easy swimming, cycling and running build aerobic endurance. Tempo, threshold and interval sessions complement that work according to your sport and training phase. The number of harder sessions depends on your experience and how you tolerate the load. Easier days allow time to recover.
Interval targets refer to your results: FTP, or threshold power in cycling; CSS, or threshold swim pace; and running pace or heart rate. We use the data you provide. Updated tests help match zones to your current fitness. Every session has specified durations, intensities and recovery intervals.
Completed work and how you feel guide the next step. When you tolerate training well, duration or intensity can increase gradually. Reported fatigue or a difficult week may call for shorter sessions, fewer hard efforts or rest. Consistent preparation is the priority.
Race distance, date and priority set the direction. Closer to race day, training includes more target pace or power and longer sessions. Triathlon also includes bricks: a run after a ride. You can discuss fueling rehearsals and pacing with your coach.
Planning and athlete support
First, set the direction. Then, build the week. Your feedback after training helps decide what to keep and what to change.
Choose your sports, goal and events. Your main race takes priority, with other events fitted into preparation. Base, build and race-specific phases lead towards race day. You can also train without a race, for consistency and progress.
Available hours and days without training define the plan's limits. Key sessions sit alongside easy work and recovery. In triathlon, we consider the whole week: a longer ride also affects the next run.
Share what you completed, how you feel and what has changed in your week. Your coach considers your profile, plan and goal before proposing an adjustment. You see the reason and approve changes before they are saved.
Recovery before your main race
A taper is a planned reduction in training volume before a race. Sessions become shorter while selected quality efforts maintain readiness. Its length and shape depend on the distance, previous training and the fatigue you report.
Consistency, technique and aerobic endurance.
Gradual progression and purposeful quality sessions.
Target pace or power, longer sessions and bricks.
Less volume and recovery before race day.
Support beyond the session
Training results and how you feel complement each other. Tell your coach what you completed and how you handled the effort. That gives context for discussing the next session.
Completed training
Duration, distance, pace, power and heart rate, when you know them, help compare execution with the plan. Add your own assessment: did you complete the intervals and how hard was the session?
Recovery
A short night's sleep, heavy legs or a stressful day affect your readiness to train. Tell your coach so that your conversation about the plan reflects this context.
The next step
Keep the plan, shorten a session or rest: your coach explains the proposal with upcoming sessions and races in mind. You decide whether to approve the change.
Good to know
Yes. Share your experience, choose your sports and set your available training time in your profile. These are the starting points for your plan. You do not need to aim for a long-distance race or train every day.
Yes. Use OmniPace for running, cycling, swimming or strength on its own, combine several sports, or prepare for a full triathlon.
Tell your coach. It proposes an adjustment with the next few days and your goal in mind. You do not need to make up every missed session. You can also request a longer workout and discuss its effect on the rest of the week.
No. Start with your profile, personal results and how you feel. Cycling intensity can also use heart rate when you have suitable measurements. The power targets in the example refer to an athlete with a power meter and a known FTP.
A TrainingPeaks integration is planned. It is not currently available. Its scope and release date depend on obtaining API access and completing testing.
Your coach creates the plan using training principles, your profile and training history. You see a proposed change before it is saved and approve it yourself. OmniPace uses an artificial intelligence model; individual support from a human coach is not part of this feature.
The OmniPace team
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