1trAIner
AI coach for weight loss
AI coach for weight loss is a 1trAIner service where artificial intelligence creates and guides an activity plan. It suits those who want to exercise regularly and track their progress. 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-renewal.
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 create a plan from the season down to individual sessions with a gradual increase in volume.
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2
Connect Garmin or Apple Watch via the app, or start without a watch — describe walks and workouts in the chat if device data is unavailable.
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3
Receive your morning plan, upload completed sessions, and read the review — log your weight and nutrition, and report schedule changes in words in the chat.
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 |
For weight loss, consistency and energy expenditure without drastic restrictions matter: the AI takes into account completed sessions, logged weight, and your messages, increasing the load gradually.
Ready-made goals
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Lose weight and ease into regular workouts over 12 weeks
For those starting from scratch who want to get into a routine without stress.
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Lose weight and get into regular workouts in 12 weeks
A calm deficit and regular workouts instead of exhausting marathons in the gym.
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Lose weight and ease into regular workouts in 12 weeks
Small steps that stay with you longer than any strict system.
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Lose weight and get into regular workouts in 12 weeks
Nutrition diary and training load in one place — that's how you see the real balance.
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Lose weight and get into regular workouts in 12 weeks
More movement in an ordinary day and workouts that fit your schedule.
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Walking for weight loss: 8 weeks of preparation
Long, easy walks combined with nutrition give sustainable results.
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Frequently asked questions
Will the service work if I barely move?
Specify how many steps or minutes of activity you have in a typical week. The AI will create a plan with a gradual increase in volume. You can discuss schedule changes and how you feel in the chat as you go.
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 log weight and nutrition?
In the chat, you can log your weight and talk about nutrition so this information is taken into account when maintaining your plan. The service does not create a gram-by-gram nutrition plan and does not replace a consultation with a nutrition specialist.
What should I do if I missed a week of workouts?
Write in the chat how many days you missed and when you will have time again. The AI will adjust the further plan based on your message. There is no need to silently try to fit all missed workouts into the remaining days.
How is the service different from a live coach?
The plan is created and maintained by AI, not a human. Communication takes place in the Telegram chat, including by voice. The service provides informational recommendations and a review of uploaded workouts, but does not observe sessions 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 acquainted with the plan and the chat; payment questions can be sent to support@1trainer.ru.
Read on the blog
All articles →-
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 → -
Carbs on the long run: 60, 90, or 120 grams per hour
Why glucose alone caps out at 60 grams, why there's fructose in gels, how to train your gut to handle high doses over a month, and what to do when sweets stop going down in the third hour.
Read article → -
Strength for trail running: six exercises for downhills
We'll break down six strength training blocks: from slow single-leg lowering to foot and torso work. We'll show how to fit two short sessions into a running week so they don't interfere with your long run and downhill training.
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 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.