1trAIner
AI coach for general conditioning and functional training
The AI coach for general conditioning is a 1trAIner service where artificial intelligence builds and guides a general physical preparation plan. It suits beginners and amateurs who need a base for running, cycling, or cross-country skiing. The service plans the season, month, week, and day, reviews uploaded workouts, and recalculates the week. The first 7 days are free, then 450 ₽ per month or 4999 ₽ per year, with no auto-charges.
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 about your current activity, goal, and available days — the AI will build a plan from the season down to individual sessions with a gradual increase in load.
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2
Connect Garmin or Apple Watch via the app, or start without a watch — describe completed sessions in the chat if device data is unavailable.
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3
Get your plan in the morning, upload completed workouts, and read the review — report missed sessions and schedule changes in words in the chat to adjust the 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 |
| Price per month | 450 ₽ (or 4999 ₽ per year), first 7 days free | From 5000 ₽ for online coaching | From free to 1500 ₽ for a 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 |
In general conditioning, circuit work and core matter: the AI takes into account completed sessions and your messages, linking general preparation with running, cycling, and cross-country skiing in a single training week.
Ready-made goals
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General conditioning and functional training: regular workouts for 8 weeks
Your first weeks of workouts without burnout: clear tasks and load progression based on how you feel.
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General conditioning for endurance: 8 weeks of preparation
General conditioning that helps you run and ride longer without losing form.
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General conditioning and functional training: regular workouts for 8 weeks
Circuit workouts with bodyweight: strength, coordination and heart rate in one session.
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Home workouts without equipment: 8 weeks of preparation
Twenty minutes at home give you more than a gym membership you never use.
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Core muscles and stability: 8 weeks of preparation
A strong core saves energy at any distance.
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General conditioning for runners: 8 weeks of preparation
Strong feet, glutes, and core are what hold your running form together in the final kilometres.
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Staying fit with a desk job: 8 weeks of preparation
Short workouts that fit into your workday and bring back your tone.
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General endurance from scratch: 8 weeks of preparation
The base that any endurance sport starts with.
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Frequently asked questions
Will the service work 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. This information is needed by the AI to build a plan, and schedule changes can be discussed in the chat.
Do I need a watch for workouts?
You can start without a device by describing sessions in the chat. Garmin transmits workouts, sleep, resting heart rate, variability, and readiness; Apple Watch connects via the app. Without a device, this data is not received automatically.
Can I do general conditioning at home?
Tell us what equipment you have at home and how much space is available. The AI will build a plan around those conditions. You can discuss further sessions and schedule changes in the chat as you go.
What should I do if I miss several sessions?
Write in the chat how many sessions you missed and when you'll have time again. The AI will adjust the upcoming plan based on your message. There's no need to silently try to fit all the missed sessions into the remaining days.
How is the service different from a live coach?
The plan is created and managed by AI, not a person. Communication happens in the Telegram chat, including by voice. The service provides informational recommendations and a review of uploaded workouts, but it does not observe your technique 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 get to know the plan and the chat; payment questions can be sent to support@1trainer.ru.
Read on the blog
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Mountain legs without mountains: stepper, hill cycling, and hiking
We break down how the stepper, hill cycling, and hiking help you prepare for mountain trail running when all you have nearby is a park and stairs. We show where to place these sessions in your running week to add specific load and save energy for key workouts.
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Nutrition — the fourth discipline: 1trAIner integrates with FatSecret
The coach starts to see not only training load and recovery, but also energy balance: calories and macros from the FatSecret diary alongside expenditure from Garmin.
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 yoga
- AI coach for weight loss
- AI coach for healthy lifestyle
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.