Training plans for a marathon, HYROX, triathlon or 10k with Trika

Trika: Workout & Meal Planner, the fitness app from SEIS Tecnología, builds a multi-week training block from the event you name, such as “run my first marathon” or “get race-ready for HYROX”, and plans the meals for each day from that day’s session. The sessions are running, strength, functional and home workouts; swim and bike sessions are not written, which matters for triathlon and is covered below.

An app that gives sport-specific training advice and meal plans

Most training apps are built around one sport, and most nutrition apps are built around no sport at all. A running app will write you a good 10k block but has no view on the two lifting days you also do, let alone on what to eat after a long run. A calorie counter gives you one number for every day of the week.

Trika starts from the event. You say what you are training for, answer a short chat about your week, and get a program in phases with daily calorie and macro targets. The rest of this guide goes event by event: what Trika plans for a marathon or 10k, for HYROX, and for a triathlon, how meals follow the sessions, how to change a week when travel or a race date gets in the way, and when a running-only coach is the better buy.

How the event shapes the plan

Everything starts in the goals chat. You type or say the goal in your own words: “first marathon in April”, “sub-50 10k”, “HYROX in 16 weeks”. Then Trika asks what it needs to build the block:

• Training days. Which days of the week you can train.
• Session length. How long a normal session can be.
• Equipment. A gym, a pair of dumbbells, or just somewhere to run.
• Injuries. Anything the plan has to work around.
• Food preferences. What you eat and what you do not.

From those answers it builds a multi-week program split into phases, built around your days, your time and your equipment. Long plans rotate training cycles over time, so the block changes shape as the race gets closer. If you already follow a plan in another app, you can paste it in as text or screenshots and Trika reads it into your profile. The setup is described step by step in an app that designs a workout and meal plan for your goals.

A marathon or 10k block

For a running race, the plan is running days plus strength days, on the days you said you could train. A week might hold an interval session, an easy run, a long run at the weekend and one or two strength sessions built around your equipment. Each running session has its target; each strength session is guided set by set, with reps, loads and rest, so you are not improvising in the gym between runs.

The shape changes across phases. Early weeks build the habit and the base; later weeks push the long run and sharpen the faster work; the last phase eases off before race day. You see where you are in the current phase on the Today screen every morning.

If you only want the running planned and nothing else, read the section on alternatives before you decide. Running-only coaches go deeper on pacing and race-specific sessions than Trika does.

A HYROX block

HYROX is where one plan helps most, because the event itself mixes running and strength. Trika accepts “get race-ready for HYROX” as a goal and writes a week that holds both: running sessions and strength or functional sessions, spread across your training days, with the strength work built around the equipment you have. The sessions are guided set by set, and you can adjust the load as you go.

Trika does not carry HYROX-branded programming. The official HYROX365 program is delivered through gyms affiliated as official HYROX Training Clubs, and the HYROX Performance Hub is the coach and gym-operator platform behind it. What Trika offers instead is the whole week in one place, with meals that follow the sessions, and a coach you can tell about a sore knee or a missed week.

A triathlon: what Trika plans and what it does not

Here the limit matters. Trika writes running, strength, functional and home workouts. It does not write swim or bike sessions.

For a triathlon, that means Trika covers the running and strength side of the block and the meals for every day. Tell the coach which days you swim and ride, and it fits the runs and the strength work around them, so you are not asked to do intervals the morning after a long ride. The calorie and macro targets for a day come from what Trika has planned for that day, so tell the coach about your swim and ride days as well, so the targets reflect them.

If you want all three sports planned in one calendar with device data, TrainingPeaks offers structured plans and coach matching for any sport and connects to Garmin, Wahoo and others. Trika is the better fit when the run and the gym are the part you struggle to organise and you want the eating planned alongside.

Meals that follow the sessions

Each day in Trika has a session and a set of meals, and the meals are built from the session. A long run day and a rest day get different calorie and macro targets; a strength day gets its own. You log what you ate by photo or in plain words, and Trika returns calories and macros, so through the day you see where you stand against that day’s targets. The full walk-through is in how to match your meals to your workout schedule.

Trika does not scan barcodes and has no branded food database. You describe the food or show it.

Changing a week around travel or a race date

Race blocks rarely run clean. When a day changes, you can shorten a session, swap it for another, move it, or ask for an easier version. Trika shows the changed session next to the original; nothing changes until you accept, and when you do, the meals for that day update too.

For bigger changes, talk to the coach: a week of travel with no gym, a race moved forward, a knee that has started complaining. It edits the plan itself and can re-plan the week around an injury. It remembers what you tell it, and you can see and clear what it knows under “What the coach remembers”.

On race day itself, wear the watch. The Apple Watch app runs the session with live heart rate and calories and saves the workout to Apple Health; supported Garmin watches play the workout and save it to Garmin Connect.

When a running-only coach is the better buy

Be honest about what you want planned.

• Runna builds personalised plans for 5k, 10k, half marathon and marathon, with coaching from real runners and strength and mobility support alongside the running, on a subscription. If you want the deepest running plan and nothing else, it is a strong choice.
• Nike Run Club offers audio-guided runs and coach-built plans towards a goal, and it is a good place to start if guided runs are what keep you going.
• TrainingPeaks is the pick when you want every sport and every device in one calendar, or a human coach.

Trika is the pick when the race is one goal among several: you also lift, you want the strength days written and guided, and you want each day’s eating planned from the session rather than from a flat number. It is free to download, with a subscription for the full plan.

A short checklist before you start a block

1. Name the race and the date in the goals chat.
2. Give Trika your real training days and session length.
3. List your equipment and any injuries.
4. If you swim or ride, tell the coach which days.
5. Open Today each morning, and change the session when the day changes.
6. Log meals by photo or text and check them against the day’s targets.