Triathlon · Running · Cycling · Cross-country skiing · Swimming

Training that adapts to your life.

A plan built around your week, a coach who is with you all the way – also when you are injured, ill or short of time – and the session on your watch, your phone and the web. For triathlon, running, cycling, cross-country skiing and swimming.

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TriQuest Ride on iPhone during an interval session: the session's blocks with interval 1 at 270 watts and time left, power and heart rate with zone, cadence and speed.
A TriQuest session on a Garmin fēnix: interval 2 of 4 at 4:09 per kilometre against the 4:05–4:15 target, 3:42 left and heart rate 158.
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How TriQuest works

One system. Five steps that fit together.

The plan, the sessions, the analysis and the coach share one picture of your training. What you do today shapes what happens tomorrow.

  1. Plan

    A personal plan for your sport and your goal, built around the days and time you have.

  2. Train

    Do the sessions with power, heart rate or pace targets: on your Garmin, in the app or on the bike computer.

  3. Analyse

    Every completed session is compared with the plan: time, distance, heart rate, power and load.

  4. Coach

    The coach sees the whole picture and proposes adjustments. You decide what changes.

  5. Improve

    The plan keeps up as your week, your form and your goal change, all the way to the start line.

TriQuest Coach

A coach who knows your training.

Ask the way you would ask a coach, and attach pictures or documents if you like. The coach reads your plan, your completed sessions, your load and your recovery, remembers what you have told it and answers with concrete proposals. Nothing in your plan changes until you approve it.

An example conversation

  1. You write: I only have 45 minutes to train today.
  2. The coach answers: Then I suggest a shorter version of today's threshold session: 45 minutes instead of 50, keeping its purpose.

  3. Proposal from the coach

    Threshold session · 50 min changes to 45 min

    A shorter version keeps the session's purpose and fits your time.

  4. You approved the proposal. Today's session is 45 minutes.
The Coach view in TriQuest on iPhone (in Swedish): a pending proposal from the coach to shorten a session from 50 to 45 minutes, with buttons to make the change or decline.
The proposal in the app, waiting for your decision.

What the coach sees

  • Your plan, your week and today's session
  • Completed sessions and training load
  • Sleep and recovery from Garmin Connect, Polar Flow, Apple Health and Health Connect
  • Injuries and complaints you reported, and how your sessions felt
  • Your races, thresholds and zones
  • The weather and your saved routes
  • Pictures and documents you send: a rehab programme from your physiotherapist, a meal, a schedule
  • What you have told it about yourself: work, family and past injuries

What the coach can propose

  • Shortening, moving, swapping or removing a session
  • Adding a session that fits the week
  • Routes for a ride
  • A ride designed around a route
  • Explanations of your numbers
  • Next week, when you go over the past one on Sunday

What the coach doesn't do

  • Change your plan without your approval
  • Make up sessions without a basis: the plan is built on TriQuest's training logic, and the coach reasons from it
  • Diagnose: it gives training advice, not medical advice

More about the AI coach

When things go wrong

Injured, ill or worn out? The coach is with you all the way back.

When life gets in the way, your training should follow. TriQuest does what a real coach does: takes it into account, follows up and brings you back at the right pace.

  1. Injuries followed up

    Mark where it hurts on the body map. The coach asks how it feels, day by day, trains around it and follows it until it is gone.

  2. Illness pauses the plan

    Say you are ill and the plan rests. Nothing counts as missed, and the days you were ill don't change your normal.

  3. Back step by step

    When you are well, the coach proposes a return at the right pace, with a more careful version if you want one. You approve it.

  4. Readiness every morning

    Sleep, HRV and resting heart rate are compared with your normal. When they are off, TriQuest suggests going easier or resting. If you are ill or injured you tell it, the plan pauses and you come back step by step.

Training advice, not medical advice. If you have a programme from your physiotherapist, send it to the coach, who plans your training around it.

Readiness in TriQuest on iPhone, in Swedish: two of three signals off their normal, HRV 41 ms against a normal of 52 and 5 hours 45 minutes of sleep, and the suggestion to go easier.
Body in TriQuest on iPhone, in Swedish: two active issues, the plan as usual, not ill, and the body map with the hip marked.
An issue in the right hip in TriQuest, in Swedish: 5 out of 10, ongoing for four days, and the question how it feels now on a scale from 0 to 10.

Personal training plan

A plan for your goal. Built around your week.

Choose what you train: triathlon, running, cycling, cross-country skiing, swimming or two of them. Set your goal, a race or structured training without one, and tell us when you can train. TriQuest builds a plan in phases with structured sessions, week by week.

  • Your sport, your goal. From sprint to full distance, 5 km to marathon, a bike race, Vasaloppet or a swim race. Or twelve-week development blocks without a race.
  • Your week decides. Training days, time per day and your long-session days. Lock swimming to Tuesday and that's where it goes.
  • Sessions with substance. Steps, zones and power, heart rate or pace targets.
  • Planned versus done. Every week, per sport and for the whole plan.
  • Life happens. Move, shorten or swap a session yourself, or ask the coach.
TriQuest's calendar on the web (in Swedish): a training week with swim, bike, run and strength sessions, completed and skipped sessions marked, and below it the week in numbers against the plan, completion, training load day by day, time and distance per sport and insights.
The calendar in TriQuest on iPhone with the week's sessions, their structure and times.

Your own coach

Train with a real coach. In the same app.

Do you have a coach, or want one? Connect with your coach in TriQuest. Your coach plans your sessions straight into your calendar, sees how they went and talks with you, in the app and on the web.

How you connect

  • Enter your coach's code in the app, or accept your coach's invitation
  • You choose what your coach can see: training, recovery and messages
  • Pause or end it whenever you like

What your coach does

  • Plans, moves and adjusts sessions in your calendar
  • Adds sessions and training blocks from their own workout library
  • Follows your completed sessions and your recovery
  • Messages you and makes video calls

Human and AI, kept apart

  • Your coach's sessions and messages carry your coach's name
  • TriQuest Coach never speaks for your coach and leaves the plan's direction to your coach
  • Coaches work in TriQuest OnPoint, a workspace of their own with all their athletes

Workout builder and library

Build the session. Save it. Ride it.

Build structured sessions step by step and watch them take shape as you go. Save your best sessions in the library and put them in your calendar when it suits you.

The workout builder in TriQuest on the web (in Swedish): a structured ride with a warm-up, 4 × 8 minute intervals at 95–100 % of FTP with 4 minutes of recovery and a cool-down, the session profile as bars, total time 1 h 18 min and planned load, intensity by zone, the athlete's power zones in watts and the AI Coach making suggestions.

The workout builder

  • Warm-up, intervals, repeats and cool-down
  • Targets that suit the sport: power and heart rate on the bike, pace and heart rate when running, pace when swimming
  • The session's profile, time, distance and load, shown as you build
  • Ask TriQuest Coach for suggestions while you build

The workout library

  • Your sessions sorted by sport, in your own categories and with tags
  • Search, open, edit and duplicate
  • Put a session in your calendar with one click

Then you do it

  • On your Garmin, step by step with targets
  • On the bike computer in the app, with ERG when your trainer supports it
  • On Apple Watch, step by step
  • Compared with the plan when you're done

The training computer

Your training computer is already in your pocket.

TriQuest turns your iPhone or Android phone into a training computer for cycling, rowing and ski erg. Ride today's planned session with targets and a countdown for every interval, or just head out and ride.

  • The ride data screen: the session's blocks with time left, power and heart rate with zone, cadence and speed.

    Ride data Session, power, heart rate, speed

  • The power screen: power with zone and average, the power curve, weighted power and time in zone.

    Power Watts, zone, curve and average

  • The heart rate screen: heart rate with zone and average, the heart rate curve, maximum and time in zone.

    Heart rate Zone, curve and max

  • The navigation screen: the next turn in 1.4 km, the map around you with the route, distance and climbing left to the finish, and power, heart rate and speed.

    Navigation Next turn, distance to go

  • The laps screen: lap times, distance and average speed per lap.

    Laps Time and speed per lap

  • The bike computer's start screen: today's ride, the workout library, sensors, the buttons to start today's session or a free ride, and route, live and sharing and bike computer.

    Start Today's session, outdoors or in

  • Bluetooth sensors

    Heart rate straps, power meters and speed and cadence sensors.

  • Smart trainer with ERG

    Your trainer holds the target watts through the intervals, when it supports Bluetooth control.

  • Outdoors and indoors

    GPS and map outside, the numbers in focus on the trainer.

  • The lock screen

    A Live Activity with time, power, heart rate and interval, in the Dynamic Island too.

  • Live with friends

    Turn on live and your friends can follow your ride in real time, with your camera and voice if you like.

  • Rowing and ski erg

    The Row and Ski Computers connect to a Concept2 PM5 and Bluetooth rowing machines.

  • ROUVY

    Your coming rides are sent to ROUVY, and the ride comes back to your plan.

  • Your own screens

    Build the computer's screens with the fields you want to see, for each bike. How it works.

  • Straight into your plan

    The session is saved and compared with the plan as soon as you finish.

The bike computer

Build your own bike computer. One for each bike.

Build the screens on the web with the fields you want to see, save them as profiles and link a profile to each bike. The app shows the right screens for the bike and the workout. Read more about the bike computer.

The bike computer builder in TriQuest on the web: layout templates, the phone with the workout's bars, power, heart rate, interval left, target, cadence and workout left, and the widgets to drag in.

Build the screens

  • Layout templates from one large field to eight small ones, with the map or the workout at the top
  • Power, heart rate, cadence, speed, intervals, route, elevation and more, as a number, zone, gauge or graph
  • Or describe the screen and let the AI build it

A profile per bike

  • Up to 20 profiles of your own: racing, long rides, intervals indoors
  • Link a profile to a bike or smart bike in your gear
  • Switch the profile for a single ride before you start

Ride it in the app

  • The same screens on iPhone and Android
  • Screens only for workouts, only outdoors or only with a route
  • TriQuest standard is always there to start from

Routes

Draw the route. Ride it.

  1. Place your points

    The route follows roads and cycle paths between them. Drag a point to change it.

  2. Choose its character

    Balanced, flatter or hillier. Or get suggestions by distance from your starting point.

  3. See the elevation profile

    Distance, climbing and profile before you roll out.

  4. Attach and navigate

    Put the route on a ride and follow the turns on iPhone and Apple Watch.

Export and import GPX. The route is your plan: what you actually ride is saved as the session's own track, next to the planned route.

A saved route in TriQuest on the web (in Swedish): around Brunnsviken, 14.2 kilometres and 180 metres of climbing, on a satellite map with numbered points, an elevation profile and the button that lets the Coach design a session around the route.
The route planner on the web, with the button that lets the coach design a session around the route.

Garmin

The session on your wrist.

Connect Garmin Connect and your planned sessions land on your watch, step by step with pace, heart rate or power targets. What you record with your Garmin comes back to TriQuest by itself, is compared with the plan and is there for the coach. Sleep, HRV, resting heart rate and your menstrual cycle come in from Garmin Connect too.

  • Today's workout on a Garmin fēnix: threshold intervals with a warm-up, four 6-minute intervals, recovery and a cool-down.

    Today's workout

  • A running interval on the watch: 4:09 per kilometre against the 4:05–4:15 target, 3:42 left and heart rate 158.

    Running

  • A bike interval on the watch: 268 watts against the 260–280 watt target, 3:42 left and cadence 92.

    Cycling

  • Planned sessions go to Garmin Connect and your watch
  • When you or the coach change a session, the watch follows
  • Your Garmin sessions are matched to the day's planned session
  • Sleep, HRV, resting heart rate and menstrual cycle from Garmin Connect

Apple Watch

On Apple Watch too.

Ride data, intervals, navigation and heart rate on your watch. Pause, mark a lap and finish from there. The watch measures your heart rate and your iPhone records the session, so bring your phone. Your planned workouts are in the watch's Workout app too.

  • Ride data on the watch: power, zone, heart rate, speed, time and distance.

    Ride data

  • An interval on the watch: interval 2 of 4, 192 watts against a 260–280 watt target, 5:42 left.

    Interval

  • Navigation on the watch: turn right onto Ekebyvägen in 1.2 km, 37.3 km to the finish.

    Navigation

  • Heart rate on the watch: 129 beats per minute in zone 2 with the heart rate curve, average and maximum.

    Heart rate

  • Laps on the watch: lap 6 with lap time, lap distance and average speed.

    Laps

Analysis and recovery

Understand the session. And the day.

A completed ride in TriQuest: time and distance against the plan, average speed, heart rate, power and cadence, linked to the planned session.

Every session against the plan

Time, distance, pace, heart rate and power, with route, elevation profile and laps. The difference from the plan shows at once, in green and red.

The analysis of a ride: the map with the GPS track and the heart rate curve over time against the zones, with tabs for elevation, cadence and more curves.

What happened during the session

Power, heart rate, speed and cadence over time. Over the weeks: training load, fitness and fatigue, calculated from your own training.

Recovery next to training

Sleep, HRV, resting heart rate, respiratory rate, heart rate recovery, cardio fitness and weight from Garmin Connect, Polar Flow, Intervals.icu, Apple Health and Health Connect, when your watch or scale measures them. Each value is compared with your own 28-day average. No scores and no diagnoses, just context for today's session.

  • Sleep
  • HRV
  • Resting heart rate
  • Respiratory rate
  • Heart rate recovery
  • Cardio fitness
  • Weight

Race nutrition

Plan your fuelling. Practise it. Follow it on race day.

Build a carbohydrate, fluid and sodium plan for your race: targets for each part of the race, your own products and a schedule you can drag and change. Read more about race nutrition.

The fuelling timeline for a half-distance triathlon in TriQuest on the web: swim, bike and run with the carbohydrate, fluid and sodium intakes on the race clock, each intake and what it gives, and the plan against the targets per discipline.

The plan

  • Targets an hour for the swim, bike and run, with the source of every number
  • Your gels, drinks, bars and salt tablets, and mixes in a bottle
  • Warnings when the plan misses its targets, and a packing list

Practice and race day

  • Practise on long sessions and note how your stomach felt
  • Race Day Mode in the app: the next intake, reminders and confirming, even offline
  • A nutrition card to print or save as a PDF

The coach and you

  • The coach reads the plan and proposes changes you approve
  • It's training advice, not medical advice

Menstrual cycle

Your cycle beside your training.

Track your menstrual cycle in TriQuest and see how it relates to your own training, recovery and symptoms. The AI reads your own cycles and shows possible patterns, so you can shape your training around your body rather than a general rule. Read more about the menstrual cycle and training.

The menstrual cycle in TriQuest on the web: follicular phase day 10 of 29, the last period start, a 29-day average cycle and the next estimated period, the month with periods and estimated phases, the cycle phases, the cycle history, this cycle's symptoms, training load by phase and AI insights with a summary, strengths and challenges.

Your cycle

  • Log your period and symptoms, or bring them in from Garmin Connect, Apple Health and Health Connect
  • Cycle phase, cycle length and your next estimated period, from your own cycles
  • Periods, phases and symptoms in your training calendar, if you want them there

The AI and your training

  • Training load, perceived exertion, sleep, HRV and resting heart rate compared across your cycle
  • AI insights into your own patterns, with how many days they rest on
  • The coming week's sessions are flagged when your symptoms or last night's sleep suggest listening to your body

Private from the start

  • Off until you turn it on. The AI and a coach read your cycle only if you allow it, each on its own
  • The coach proposes changes you approve. Not medical or contraception advice

More in TriQuest

Everything around your training, in one place.

  • Body

    Injuries, complaints and illness on a map of the body, followed until they're gone. The coach trains around them.

  • Nutrition and energy

    What you eat, from Apple Health or Health Connect, beside your training with estimated targets.

  • Personal records

    Your best power, fastest distances and swims, and how they developed.

  • Segments

    Your time on roads and trails you ride often, and a leaderboard among friends.

  • Gear

    Bikes, trainers and running shoes with how much they've been used, and reminders.

  • Social

    Photos and videos from your sessions, boosts, comments and replies among friends.

  • Garmin

    Planned sessions to your Garmin and your sessions straight into the plan.

  • Export workouts

    Planned workouts as FIT, ZWO and ERG files for other apps and trainers.

  • English or Swedish

    TriQuest, the coach, emails and notifications in your language, in kilometres or miles as you prefer.

Web, iPhone, Android and your watch

One plan. Everywhere you train.

TriQuest on the web: a planned route with map and elevation profile.
TriQuest Ride on iPhone with ride data during the session.
A TriQuest session on a Garmin fēnix with the current interval and time left.

  1. Plan on the web

    Plan, calendar, routes and analysis on a big screen.

  2. Train with your phone

    Today's session, the training computer and the coach in your pocket, on iPhone and Android.

  3. Follow on your watch

    The session on your Garmin or Apple Watch, step by step.

  4. Everything lands in one place

    The session shows at once on the web, in the app and in your plan.

Sessions from your watch

Sessions you record with your Garmin or Polar come in automatically through Garmin Connect and Polar Flow and are matched to your plan. From other watches and apps they come in through Apple Health or Health Connect.

A friend's live ride in TriQuest: the session's blocks in watts and where your friend is, time left, power and heart rate with zone, cadence, speed and how many are watching.

Train with friends

Follow each other's completed sessions, give a boost and follow a friend's ride live. Only friends you have accepted see what you share.

The app for iPhone and Android

Coming soon to the App Store and Google Play.

  • Download on the App StoreComing soon
  • Get it on Google PlayComing soon

Connects to the apps you already use

  • Garmin

    Your planned sessions out to the watch through Garmin Connect, and what you record straight into the plan, with sleep, HRV and resting heart rate.

  • ROUVY

    Your upcoming rides go to ROUVY, and the ride comes back to the plan.

  • Intervals.icu

    Your upcoming sessions go to your Intervals.icu calendar and on to the watches and apps you connected there. Your sessions, resting heart rate, HRV, sleep and weight come back to TriQuest.

  • Polar

    What you record with your Polar watch comes in through Polar Flow with its route, heart rate and laps and links to the plan, along with sleep, HRV and resting heart rate from Nightly Recharge.

Sessions, sleep and recovery from other watches and apps come in through Apple Health and Health Connect.

The web works in every modern browser. TriQuest is in English and Swedish and follows your browser's or phone's language.

Who it's for

Born in triathlon. Made for every sport.

Plans for triathlon, running, cycling, cross-country skiing and swimming, one sport or two. Choose swim, bike and run and it's triathlon. The coach, analysis and calendar come along whatever your sport, and rowing, ski erg and hiking count in your training.

  • Triathlon

    Plans from sprint to full distance, with brick sessions, a taper and race nutrition. Guides: IRONMAN Kalmar and 70.3 Jönköping.

  • Cycling

    Plans for bike races, a training computer, routes and power intervals.

  • Running

    Plans from 5 km to marathon, with pace and heart rate zones.

  • Cross-country skiing

    Plans for Vasaloppet and other ski races, on snow or roller skis by the season.

  • Swimming

    Plans for swim races, with distances and pace from your CSS.

  • Hyrox

    Hyrox sessions in your calendar, your watch's sessions as Hyrox and a coach who knows the stations.

  • Strength

    Add strength to any sport, fitted into your week.

Four races. One bigger goal.

En Svensk Klassiker

Vasaloppet, Vätternrundan, Vansbrosimningen and Lidingöloppet as one season goal: a plan for each race, the next block on your yes and Klassikerresan keeping track of all four.

Plans and pricing

Three plans. Everything is included during the beta.

TriQuest has three plans: START, PRO and ELITE. During the beta you have access to everything without paying. When the beta ends, you buy PRO and ELITE here on the web or in the iPhone and Android app – new accounts get 14 days of PRO to try first, or a month of ELITE while the campaign runs. See the Terms of Purchase.

  • START

    Your training log

    €0

    • Garmin Connect: all your sessions synced in by themselves – and from Polar, Apple Health and Health Connect
    • Sleep, HRV and resting heart rate from your watch
    • Every session with time, distance, pace and heart rate
    • Training statistics per week and sport
    • A calendar of what you've done
    • Socials: follow friends and share your sessions

  • PRO

    For committed amateurs

    €13.99/mo or €139/yr

    Everything in START, and:

    • The AI coach, 150 replies a month
    • Advanced analysis of every session: zones, charts, laps, records and trends
    • Fitness, Fatigue and Training Balance
    • A personal training plan that adapts to recovery and complaints
    • Plan, create and move sessions in the calendar, with the sessions on your Garmin
    • 3 active race goals and race-specific planning
    • Body and menstrual cycle
    • Structured workouts, the workout builder and the library
    • Gear, routes and segments
    • ROUVY

  • ELITE

    For serious athletes

    €22.99/mo or €229/yr

    Everything in PRO, and:

    • The AI coach, 500 replies a month
    • Unlimited race goals
    • The training computer for cycling, rowing and ski erg, with live
    • Race nutrition
    • Nutrition and energy
    • En Svensk Klassiker: one plan for all four races

    Coming: race strategy and comparing race scenarios.

Prices are in euros (in Sweden, in kronor) and apply to purchases here on the web, in the App Store and in Google Play. The subscription renews automatically until you cancel it. What each plan includes may change before the beta ends. More in the Terms of Service.

Questions

Questions about TriQuest

What is TriQuest?

TriQuest is a training app for triathlon, running, cycling, cross-country skiing and swimming. It builds a personal training plan around your week, lets an AI coach propose changes you approve, and brings a training computer, routes, analysis and race nutrition together on the web, iPhone and Android, with the sessions on your Garmin or Apple Watch.

Can I get a triathlon training plan?

Yes. Choose a distance from sprint to full distance, your race and when you can train. TriQuest builds a plan in phases with swim, bike, run and brick sessions, week by week to the start.

Does TriQuest work for running or cycling without triathlon?

Yes. You can train one sport or two: running from 5 km to marathon, a bike race, a ski race like Vasaloppet, a swim race or a twelve-week development block without a race.

Does the AI coach change my plan?

The coach proposes, you decide. Nothing in your plan changes until you approve the proposal. The coach gives training advice, not medical advice.

Which sensors and watches work?

The training computer connects to heart rate straps, power meters, speed and cadence sensors and smart trainers over Bluetooth, and to a Concept2 PM5. Your planned sessions go to your Garmin, and what you record on the watch comes back to the plan by itself. Apple Watch works too, and sessions from other watches come in through Apple Health or Health Connect.

What does TriQuest cost?

Everything is included during the beta at no cost. The plans and prices are under Plans and pricing on this page.

Your plan. Your coach. All the way to the start line.

Start with the plan and the coach today. It adapts to your week, your form and whatever happens along the way.

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