How to use it

Sign up at 1trainer.ru or message the @strong01bot, then fill out the six-step questionnaire in the mini app. 10–15 minutes after the questionnaire, your first plan will arrive in the chat.

Yes, without it the coach doesn't know your goal, level, or available time. It takes a few minutes; some fields — height, weight, target races — can be skipped and added later.

In the chat with the bot, tap the "App" button. It opens inside Telegram, no installation needed, and you're logged in automatically.

No, you can start without one: the plan is built from your answers about your goal, level, and available time. With a Garmin watch, accuracy is higher — the coach sees your actual heart rate zones, recovery, and volume.

A dedicated app is in the works: it will pull workouts, sleep, heart rate variability, and weight from the watch. For now, workouts from Apple Watch can be transferred via Strava, and weight — via the Health app or a photo of the scale in the chat. Details in the "Apple Watch and iPhone" section.

Yes. The chat with the coach and the mini app fully cover daily tasks. The dashboard on the website is needed for connecting integrations, schedule settings, and payment.

In your dashboard, open the account menu (avatar in the top right) and select "Integrations" — direct link 1trainer.ru/sport#/profile/integrations. Your Garmin Connect login and password are entered only in the secure form in the dashboard — no need to send them to the coach in the chat. Once connected, workouts and daily metrics (sleep, HRV, resting heart rate, Body Battery) are pulled automatically.

The connection will take two steps: after entering your login and password, the form will ask for a code from an email or authenticator app. Enter it right away — the code is short-lived. If it expires, request a new one and repeat the connection.

The password is only accepted in the secure form in the dashboard and is stored encrypted in the database. The bot never requests or accepts such data in chat.

As soon as the connection is successful, an import of the last 30 days starts — so the coach has something to work with from day one.

Sleep, Body Battery, and readiness only reach the service after the watch has synced with the Garmin Connect app. Sync your watch in the morning and the numbers will be up to date.

Write "refresh watch data" in the chat. The coach will force a re-request of today's and yesterday's daily metrics and reply based on the fresh numbers.

Reconnect the integration in the "Integrations" section: the old saved data stops working after a password change.

Planning follows a cascade: first the season strategy for your main goal, then the month, the week, and the specific day. Each horizon builds on the previous one, on the workouts actually completed, and on the constraints from your profile — available days of the week, time limit, blocked dates. The plan is recalculated automatically and on request in the chat.

By default, the daily plan is ready by 6:00 a.m. Moscow time. The time, time zone, and delivery channel are configured in the dashboard, in the "Planning" section.

Yes. In the schedule of each horizon, you choose a channel: Telegram, MAX, or email. Email requires a confirmed address.

Because the facts changed: a missed or extra workout, low readiness and poor sleep according to Garmin, your messages about how you feel or a trip. The coach recalculates the affected horizons so the load stays manageable.

In plain words in the chat: “move the long run to Sunday”, “three workouts this week”, “remove the hard sessions, my knee hurts”. The coach will recalculate and save a new version — it will appear in the dashboard and in the app.

Yes, and it won't overwrite anything: it responds in text to requests to “show” and “outline”. Saving happens only when you ask to apply or lock in changes.

Tell the coach the dates or mark them as unavailable in the questionnaire — it won't schedule workouts on those days and will rebuild the week around them.

Answers questions about the plan and training load, reviews completed workouts, logs weight and completed activities from a message like "did 50 push-ups", recognizes voice messages and photos of smart scales and lab reports, shows your workout streak and achievements, and also makes edits to the plan: move a long run, reduce volume, account for a trip.

Yes, they are recognized automatically and processed the same way as text.

Yes, after the activity syncs from Garmin to the service. The review compares what you actually did with the plan for that date and ends with a practical step for the coming days.

It builds up your profile: season goal, availability, health limitations, equipment, level. Questions come one at a time and no more often than every couple of days; you can answer briefly and not right away.

Write it in words: "did 50 push-ups", "swam for 40 minutes". The coach will log the session in the diary and take it into account in the plan. In the mini app there's a button for this: "Mark workout as completed".

Through the FatSecret diary: you keep it as usual, and the service gets calories and macros by day and compares them with energy expenditure from Garmin. This helps spot underfueling before a high-volume day or a systematic surplus.

No. Without it, the coach works from training load and recovery. The diary is needed when energy balance matters: weight loss, preparing for long distances, a plateau in results.

In three ways: a message in the chat ("my weight is 71.5"), in the "Weight" tab of the mini app, or a photo of the smart scale display — from the photo the coach will recognize body composition too.

If your scale sends data to Apple Health, measurements are imported automatically: a personal token is issued in the dashboard, and a shortcut is set up on your iPhone. Otherwise, send a photo of the display to the chat.

The first 7 days are free, no card needed to start. After that, it's 450 ₽ per month or 4999 ₽ per year. Card payment via Tochka Bank acquiring.

There are no automatic charges: the subscription is valid until the end of the paid period and does not renew itself. Before it ends, you get a reminder in the messenger with a payment link — if you ignore it, access to the AI coach simply ends. Your data and workout history remain in the dashboard.

Only in term and price: the features are the same. The yearly plan is more cost-effective if you pay for the whole year at once.

The AI coach will stop responding and plans will stop being generated. Your account, history, and measurements are saved: after payment, work continues from the same place.

Yes. Ask your coach in the chat for a link — they will send a direct payment link with the amount and plan name.

No. 1trAIner provides informational services, does not diagnose, and does not prescribe treatment. For injuries and illnesses, consult a doctor; details are on the page 1trainer.ru/legal/ai-health-disclaimer.

The operator is OUTSTAFHUNTER LLC, TIN 9710100609. Legal details and contacts are published on the page 1trainer.ru/legal/requisites.

The Garmin password is stored encrypted and is only entered in the dashboard form. With FatSecret, no password is transmitted at all: access to the diary is granted via OAuth and revoked with the disconnect button.

In the "Integrations" section of the dashboard: FatSecret is disconnected with a button, and Garmin sync is turned off in the same place.

Send a request to info@1trainer.ru from the address the account is registered to. The request procedure is described on the page 1trainer.ru/legal/data-subject-request.

Write to support@1trainer.ru — this is the only support channel. Include the e-mail the account is registered to, what you did and what happened instead of what you expected; if you have a screenshot, attach it. The mailbox is monitored during business hours. Questions about your plan, training load and how you feel are resolved faster right in the chat with your coach.

To support@1trainer.ru. Before writing, check the "What to do if…" section at 1trainer.ru/help — it covers common cases: the plan didn't arrive, Garmin isn't syncing, weight wasn't saved. If nothing helped, include your account e-mail, the approximate time of the failure, and what you were doing in your message.