1trAIner
AI coach for endurance sports
The AI coach is a 1trAIner service that uses artificial intelligence to create and manage your training plan. It's designed for recreational athletes who are starting out or combining several sports. The service plans your season, month, week, and day, reviews uploaded workouts, and recalculates your weekly plan.
1trAIner is an AI coach for running, triathlon, swimming, cycling and strength training: it builds a plan for your goal and adjusts it daily using Garmin, Coros, Polar and Apple Watch data; Telegram bot, web and iOS.
First 7 days free, no card needed. After that 450 ₽ per month or 4999 ₽ per year, no auto-renewals.
How it works
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1
Tell the coach in the chat about your goal, experience, and available training days. The AI will build a plan from the full season down to individual training days.
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Connect Garmin or Apple Watch through the app, or start without a watch — use device data or your own messages to discuss the plan.
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Read the morning plan and the review of uploaded workouts, report changes in the chat by text or voice — the AI will adjust the coming week.
How it differs from a coach and a regular app
| What we compare | 1trAIner AI coach | Personal coach | Regular app |
|---|---|---|---|
| Individual plan | Built around your goal, level, and available days of the week | Tailored to you, depth depends on the coach's experience | A ready-made template, the same for everyone |
| Daily adjustments based on your watch | Every day based on sleep, resting heart rate, and completed workouts | Usually a call once a week | No: the plan doesn't know how you feel |
| Workout review for every session | Automatically after your activity is uploaded | Selectively, for key workouts | Just numbers with no explanation |
| Availability | Around the clock in chat, replies in seconds | During business hours, by appointment | The app is always available, but it doesn't answer questions |
| Cost | 450 ₽ (or 4999 ₽ per year), first 7 days free | Coaching fees depend on the coach and format | Free basic features, advanced features by subscription |
| Who it suits | For amateurs who need a plan and a review without waiting for an answer | For those who value a real person and in-person work on technique | For those who just need to log workouts |
The service guides several sports at once: the AI takes into account how they combine within the overall week, the sessions completed and the time available, rather than building isolated plans for each discipline.
Ready-made goals
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Complete a 10K distance in 12 weeks of preparation
Your first 10K ever: we build up volume gradually so running stays enjoyable.
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Run a half marathon (21.1 km) in 2:00 in 16 weeks
A two-hour half marathon can be a realistic goal for many runners, provided they don't rush their preparation.
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Aim to finish a 113 km half-distance triathlon in under 5 hours after 20 weeks of training
A 5-hour half-distance triathlon calls for even pacing on the bike and the ability to run afterwards.
Open plan → -
Swim your first 1000 metres: 12 weeks of training
From a couple of pool lengths to a kilometre without stopping — through technique, not strength.
Open plan → -
Complete the 100 km distance in 28 weeks of preparation
One hundred kilometres is a first major milestone you may be able to work towards in a month and a half to two months.
Open plan → -
Complete a half marathon distance (21.1 km) in 16 weeks of preparation
Your first trail race: learn to hike uphill, run on rocky terrain and make the cutoffs.
Open plan → -
First cross-country skiing season: 12 weeks of preparation
Start cross-country skiing as an adult and enjoy it this winter.
Open plan → -
10,000 steps a day without forcing it: an 8-week programme
We turn a step target into a habit, not a nightly race around your apartment.
Open plan → -
Gym basics for a beginner: 8 weeks of preparation
Squats, pulls, and presses: learn the basic movements without rushing.
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Work towards weight loss and a regular training routine over 12 weeks.
A moderate calorie deficit and regular workouts instead of exhausting marathon sessions at the gym.
Open plan →
Training program bot in Telegram
Frequently asked questions
Is the service suitable if I'm just starting out?
You can start by describing your experience, goal and available time. Mention which sessions are already in your week. The AI needs this information to build a plan, and you can discuss schedule changes in the chat.
Do I need a sports watch?
You can start without a watch by describing your workouts in the chat. Garmin provides workout, sleep, resting heart rate, heart rate variability, and readiness data; Apple Watch connects through the app. Without a device, this data isn't received automatically.
Can I combine running, swimming and cycling?
Specify all sports and your main goal, not just the next workout. The service keeps them in a single plan: season, month, week, and day are connected. After an activity is uploaded, the week is recalculated.
What should I do if I missed a week of training?
Write in the chat how many days you missed and when you can get back to training. The AI will adjust the upcoming plan based on your message. There's no need to silently try to fit all the missed workouts into the remaining days.
How is the service different from a human coach?
The plan is created and managed by AI, not a human. Communication happens in the Telegram chat, including by voice. The service provides informational recommendations and a review of uploaded workouts, but does not observe exercise performance in person.
How much does it cost to use the service?
The first 7 days are free, then access costs 450 ₽ per month or 4999 ₽ per year. There are no automatic charges. The free trial lets you explore the plan and try chatting with the coach. For payment questions, email support@1trainer.ru.
Read on the blog
All articles →-
How to run 10K in 50 minutes: paces and an 8–10 week plan
To run 10K in 50 minutes you need a pace of 5:00/km. A pace table, a week built around three key workouts, a test run and a race pacing plan.
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Your first half marathon: from zero in 12–16 weeks
21.1 km is a distance where accumulated volume and patience matter more than speed. What to do week by week, how long your long runs should be, and how not to hit the wall at kilometre 17.
Read article → -
Volleyball, football, basketball and running in one plan
A game of training is not an "active recovery" day but a full-on intense day. We break down where to place it in the week before a road or mountain race, how many hours to leave before hard work, and why your spring disappears after a long run.
Read article →
AI coach by sport
- AI coach for running
- AI coach for trail running
- AI coach for marathon
- AI coach for swimming
- AI coach for cycling
- AI coach for triathlon
- AI coach for cross-country skiing
- AI coach for walking
- AI coach for hiking
- AI coach for strength training
- AI coach for general conditioning
- AI coach for yoga
- AI coach for weight loss
- AI coach for healthy lifestyle
Price and free trial
450 ₽/month, 4999 ₽/year. The first 7 days are free, with no automatic charges.
First 7 days free, no card needed. After that 450 ₽ per month or 4999 ₽ per year, no auto-renewals.
The service provides informational services and does not replace a doctor or an in-person coach. Subscription terms are on the plans page and in the public offer.