1trAIner
AI coach for healthy lifestyle and healthy habits
AI coach for healthy lifestyle is a 1trAIner service where artificial intelligence creates and guides a healthy habits plan. It suits those who want to move more and establish a routine. 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-renewals.
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 routine, goal, and free days — the AI will create a plan from the season down to individual sessions with a gradual increase in activity.
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2
Connect Garmin or Apple Watch via the app, or start without a watch — describe walks and sessions in the chat if device data is unavailable.
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3
Receive your morning plan, upload completed sessions, 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 a healthy lifestyle, habits, steps, and sleep matter: the AI takes into account your current activity, watch data, and chat messages, increasing the load gradually and without sharp spikes.
Ready-made goals
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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 a regular workout routine in 12 weeks
Consistency comes from a plan and feedback, not willpower.
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An active start for those who haven't trained in a while: 8 weeks of preparation
We start with walking and gradually add short runs.
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10,000 steps a day without forcing it: 8 weeks of preparation
We turn a step target into a habit, not a nightly race around your apartment.
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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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15-minute morning practice: 8 weeks of preparation
Fifteen minutes in the morning so your body wakes up before your head does.
Open plan →
Frequently asked questions
Will the service work if I want to start small?
Specify how many steps or minutes of activity are in your usual 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 to track activity?
You can start without a device by describing walks and 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 does not arrive automatically.
Does the plan take sleep into account?
Garmin transmits sleep data, and it is used when maintaining the plan. Without a device, this information does not arrive automatically, but you can describe how you feel and your routine in the chat via text or voice.
What should I do if I missed several days?
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 complete all the missed steps in 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 accompany you throughout the day.
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
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.
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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 weight loss
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.