1trAIner blog

Training diary

About training load, recovery, and the path to your next race.

Training 3 October 2026 7 min read

Чистка зубов на пункте питания: может ли она помочь снова есть гели

Может ли чистка зубов вернуть аппетит к гелям на ультрамарафоне? Что известно об усталости вкуса, ментоле и кислотности во рту.

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Product news

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News 12 October 2026

Приложение 1trAIner для iPhone вышло в App Store

С сегодняшнего дня, 12 октября, приложение 1trAIner для iPhone доступно всем в App Store . Оно бесплатное: никаких подписок и покупок внутри нет. Закрытое тестирование в TestFlight, о котором мы писали в сентябре,…

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News 26 September 2026

10 questions about the AI coach we get asked most often

We collected ten questions people ask before they start and answered them in detail — that became the “Questions about the AI coach” section. It covers plans for a goal, preparation for a marathon and triathlon, workout…

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News 25 September 2026

We launched a channel on Dzen, and the iPhone app went into testing

Two organizational points right away. First: the service now has a channel on Dzen — dzen.ru/1trainer . The same workout reviews and news as in the blog go there, so you can read wherever is more convenient; the link and…

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Reviews and plans

Training 28 October 2026 12 min read

Cross-country ski training: what preparation consists of and how to build your week

Periods of the year, six types of workouts for the amateur skier, intensity by heart rate and feel, and a week of three, four or five days in summer and winter.

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Training 28 October 2026 12 min read

Cycling training: types of bike workouts and how to build your week

Six types of bike workouts: what each is for, how to control intensity by heart rate, power or feel, and how to build a week of three, four or five days.

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Training 27 October 2026 12 min read

How to learn to do a pull-up: a level test and a step-by-step program from zero

Four checks show which stage to start from. Stages from hanging to your first clean reps, the rule for moving on, technique, mistakes, training at home and alongside running.

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Training 5 October 2026 14 min read

Your AI can now see your workouts: connecting ChatGPT and Claude to 1trAIner

Your usual AI can read your workouts and record your weight or how you feel. We explain the connection, consent to data transfer, and the limits of this access.

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Training 17 September 2026 12 min read

The model bill is not yet the price of an AI coach. How I break down DeepSeek costs

Why model charges are not yet the cost of the service: how we separate the coach's work from development and checks, where the bill per request is calculated incorrectly, and why work stopped while the budget was unspent.

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Training 14 September 2026 12 min read

How we build an AI coach on Garmin data: what works and what doesn't

We're building 1trAIner — a service for those who want to align their workouts with their goal, recovery, and schedule, rather than just get another generic plan.

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Training 14 September 2026 10 min read

Cascading workout planning with LLM: how to keep the plan within the methodology

LLM is good at the form of a training plan: it distributes sessions across days, describes intensity, explains exercises. But coherent text does not yet mean a coherent methodology.

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Training 16 September 2026 9 min read

The prompt didn't hold the medical boundary. How we added a guard for the LLM coach on regular expressions

In 1trAIner, the AI coach answers athletes in chat, writes plans, and reviews workouts. The service is informational: it doesn't make diagnoses. From the start, the system prompt had a rule: 'for pain and injury — see a doctor.'

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Training 16 September 2026 5 min read

Translated the AI coach into English and Chinese in two days. The most expensive part wasn't the translation

We're building 1trAIner — an AI coach that builds a plan based on watch data, recovery, and schedule. This week we decided to open the service to English- and Chinese-speaking users.

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Nutrition 13 September 2026 7 min read

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.

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Trail running 6 October 2026 12 min read

Best trail running watches — Garmin Enduro 4, Enduro 3, fēnix 9 and COROS APEX 4 compared

Garmin Enduro 4 has arrived. This comparison covers Enduro 3, fēnix 9 and the COROS APEX 4 mountain watch using official specifications: battery life, weight, maps and display — and which watch to choose for your trails.

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Training 13 September 2026 8 min read

Sleep by watch data: what's measured and what's guessed

Watches promise sleep stages, but the sensor sees movement and heart rate. We break down which lines of the report to trust, why an athlete needs an extra hour of sleep, and what actually changes the training week.

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Devices 13 September 2026 19 min read

Sports watches 2026: what really stands out

Garmin, Suunto, Polar, Coros vs Apple, Samsung and Huawei. Where the real highlight is and where it's just the basics, how seven brands calculate readiness for a workout and peak form, what to choose for your level, and who offers the deepest race breakdown by kilometre.

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Training 13 September 2026 8 min read

First days at 4000: what to do on site

The 500-metre rule for sleeping altitude, a scale for assessing altitude sickness, the fork of 'go on or descend', and why a finger pulse oximeter matters less than an honest answer about a headache.

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Training 13 September 2026 9 min read

Running in the heat: how to adapt and what to do about pace

Why at +30 your usual pace comes at the heart rate of a tempo workout, how many days it takes the body to adjust, how to calculate an adjustment to the plan, and where the line is beyond which a workout is postponed rather than "toughed out".

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Training 13 September 2026 14 min read

Preparing for 5000 meters from Moscow: what works and what is being sold

We break down what actually determines the outcome of a trip to the mountains: the elevation gain schedule, staged ascent, iron, and physical base. Separately — hypoxic tents and masks: how many hours per day are needed for an effect and why short sessions before the trip are useless.

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Training 13 September 2026 11 min read

How to dress for a workout: from −20 to +40

The "dress for plus ten" rule, adjustments for wind and rain, and a layering table for the whole temperature range. We look at why a membrane hurts in warm rain and at what temperature you need to change not your clothes but the workout itself.

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Data 17 September 2026 16 min read

Форма, усталость и свежесть: как мы считаем CTL, ATL и TSB

Обычная неделя бегуна-любителя: во вторник интервалы, в четверг темповая, в субботу длительная. Между ними — лёгкий бег или отдых. К концу недели ноги тяжёлые, привычный темп даётся хуже. Кажется, что форма просела.

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Data 14 September 2026 10 min read

How many workouts per week amateurs actually complete

Open sources do not provide an exact average number of workouts for amateurs. Verified figures describe recommendations and the share of adults who meet them. We look at how to convert weekly time into sessions and why this is not statistics on endurance amateurs' workouts.

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Training 13 September 2026 8 min read

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.

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Training 11 September 2026 10 min read

Team sport warm-up: volleyball, basketball, football — and what changes after 35

A warm-up is not a formality or a set of random exercises, but a gradual transition from rest to sprints and jumps. We break down the stages, the differences between volleyball, basketball and football, and what age changes in this ladder.

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Training 10 September 2026 12 min read

Plyometrics and running drills: springiness and technique

We break down why a runner needs springiness, how to move from a strength base to jumps, and how running drills differ from cardio. You'll learn how to choose the load based on movement quality and when it's better to skip jump work.

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Training 10 September 2026 11 min read

Core for runners: the plank isn't the point, anti-rotation matters more

We break down why minutes in a plank don't replace core control in motion and how to do the dead bug, bird dog, Pallof press, and weight shifts. We show how to fit a short block into your running week without training to failure or extra fatigue.

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Training 10 September 2026 11 min read

Posterior chain: glutes, hamstrings, and why you shouldn't skip them

We break down how the glutes and hamstrings contribute to running and why squats alone aren't always enough for them. We show how to fit the bridge, hip thrust, Nordic, and single-leg deadlift into your week without draining energy from key workouts.

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Training 10 September 2026 11 min read

Calves, Achilles, and Feet: What Runners Train Last

We break down calf raises, eccentric lowering, tibialis anterior work, and ankle mobility. We show how to fit them into a running week without extra fatigue before key workouts.

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Training 10 September 2026 12 min read

Running is always one leg at a time: three basic exercises

We break down the Bulgarian split squat, single-leg Romanian deadlift, and step-ups: what they give a runner and how to perform them under control. We show how to move from technique to volume and weight without sacrificing the quality of your running workouts.

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Training 10 September 2026 12 min read

Strength for your discipline: mountains, forest trail running, road

Let's break down which strength focuses you need for mountains, forest trail, and road, and what you can leave on the back burner. This will help you put together short sessions for your course instead of wasting time on the same 'leg day'.

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Training 10 September 2026 12 min read

Cross-training with an injury: how to stay fit while you can't run

How to use aqua jogging and an indoor bike to maintain endurance while running is off-limits. We break down load distribution and returning to running without taking watch readings as a doctor's permission.

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Training 10 September 2026 11 min read

Winter as a base: cross-country skiing, ski touring, and rowing machine

We break down how cross-country skiing, ski touring, snowshoeing, and the rowing machine help build aerobic volume in winter. We show where to place cross-training in a running week so it complements key workouts instead of draining energy for them.

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Training 10 September 2026 11 min read

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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Training 10 September 2026 11 min read

What to replace easy kilometres with: indoor bike, elliptical, water

We look at when to choose an indoor bike, elliptical, swimming or aqua jogging instead of an easy run and how to dose the load. This helps keep aerobic work in the week without extra impact on your feet and shins.

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Training 10 September 2026 11 min read

Cross-training for runners: rules without which it hurts

We break down how much cross-training to keep in a running week, at what intensity to do it, and where to place hard sessions. These rules will help you tell a useful addition to running from a load that drains your freshness and crowds out what matters most.

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Trail running 11 September 2026 11 min read

Trail running shoes: outsole lugs, membrane, and when Gore-Tex does more harm than good

We break down which outsole lugs you need for park, mountains, and mud, and why a membrane is useful not in every rain. You'll be able to choose a pair for your foot and routes without overpaying for features that get in the way in your conditions.

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Trail running 10 September 2026 11 min read

First mountain trail running 20–30 km: a 12-week plan

We break down 12 weeks of preparation for your first mountain trail: how to combine long runs, climbs, strength training, and recovery. The plan helps you distribute the load and test nutrition and gear in advance so there are fewer unknowns on race day.

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Trail running 10 September 2026 11 min read

Recovery after descents: cold, compression, protein, sleep

We break down what sleep, protein, compression, and cold give after downhill work and why pain relief does not yet mean recovery. You will learn how to compare watch data with how you feel on the stairs and move the next workout in time.

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Trail running 10 September 2026 12 min read

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.

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Trail running 10 September 2026 11 min read

Time on feet and back-to-back instead of extra kilometres

We look at how to plan long runs by time on feet and when two workouts in a row are more useful than chasing mileage. We show how to dose the load and test nutrition and gear without turning every week into a test.

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Trail running 10 September 2026 11 min read

Where elevation gain comes from and why watches lie

We break down how GPS, barometer, and terrain model turn one trail into different elevation gain numbers. We show how to compare workouts without confusing real climbs with measurement noise.

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$Cut-off time in trail running: what it is and how to calculate your time buffer$

Trail running 10 September 2026 14 min read

Cut-off time in trail running: what it is and how to calculate your time buffer

A cut-off (cut-off time) is the deadline for passing a checkpoint or finishing a trail race. How to calculate your buffer at checkpoints, using a 50 km route with 2500 m of gain.

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Trail running 10 September 2026 11 min read

Power hiking: when running uphill is a mistake

We break down at what gradient a brisk walk becomes smarter than running and how to choose the moment to switch. We show technique and training benchmarks so you don't burn all your energy on the climb and save your legs for the rest of the distance.

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Trail running 10 September 2026 11 min read

Downhills break your legs: what eccentric load is

We explain why your heart rate drops on a descent while your quads take a load that reminds you about itself for days. We show how to account for downhills in your preparation and pace yourself so you keep control of your legs through the end of the distance.

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Trail running 10 September 2026 11 min read

Weekly vertical budget: planning metres, not kilometres

We look at how to set a weekly elevation gain and split it between the long run, climbs and recovery. We show benchmarks for different distances and ways to gain metres without mountains, so the plan reflects real work, not just mileage.

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Trail running 10 September 2026 11 min read

Why pace lies in the mountains: GAP and vertical pace

We look at what GAP and vertical pace show and why minutes per kilometre poorly describe effort in the mountains. We explain how to compare workouts on climbs and where the grade adjustment stops helping.

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Training 10 September 2026 8 min read

Ben Dhiman wins UTMB 2026: first person under 19 hours

The American from the French Pyrenees won the world's biggest ultra trail on his fourth attempt and became the first in history to break 19 hours. We break down his path, training without a coach, and five facts that explain the result.

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Running 5 September 2026 11 min read

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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Running 3 September 2026 4 min read

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.

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Trail running 1 September 2026 5 min read

Preparing for your first trail: how trail running differs from road

On the trail, kilometres lie, but time on your feet doesn't. Elevation gain, walking uphill, downhill technique, poles and nutrition: what a road runner needs to know before their first race in the mountains.

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Triathlon 30 August 2026 5 min read

Your first triathlon: how to get ready for a sprint distance in 12 weeks

750 metres of swimming, 20 kilometres of cycling and 5 kilometres of running. We break down the weekly plan, transition zones, open water and brick sessions — everything that decides the outcome of your first race.

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Recovery 28 August 2026 5 min read

Heart rate zone training: why slow running makes you fast

Most amateurs run all their workouts at the same moderate pace — and hit a ceiling. We break down the five zones, the polarized 80/20 model, and how to find your threshold without a lab.

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Recovery 26 August 2026 4 min read

Body Battery, HRV and Garmin readiness: how the AI coach reads your recovery

Your watch shows a dozen recovery numbers, but what do you do with them? We break down which metrics actually influence the decision to train or rest.

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Multisport 25 August 2026 4 min read

How to combine running, swimming, and strength: a weekly plan for an amateur

Three types of training, six to seven hours a week, and a nine-to-six job. We break down the order to schedule workouts so they help each other instead of getting in the way.

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Nutrition 31 July 2026 3 min read

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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The same workout reviews and product news — in the Dzen feed. Point your camera at the code or open the channel via the link.

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