How to use it

Sign up at 1trainer.ru and confirm your email via the link in the message, or message the bot @strong01bot, then complete the six-step questionnaire in the mini app. Your first plan will arrive in the chat 10–15 minutes after the questionnaire.

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.

Yes. Until your email is confirmed, the dashboard won't open, and your 7 free days start from the moment you confirm it. You can resend the email from the "Confirm your email" page. If you don't confirm your email and don't use the account for 7 days, it is deleted.

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, Polar, COROS, or Apple Watch, accuracy is higher — the coach sees your actual heart rate zones, recovery, and volume.

Yes, the 1trAIner iPhone app is free on the App Store. You can sign in with your email and password or with a six-digit code: you'll find it in the dashboard ("Connections" → "iPhone app"), in the mini app ("Profile" → "Get code"), and in the chat with the /app command. The code is valid for 10 minutes and works once. Apple Watch workouts go into your log, training load, and workout reviews; the app already collects sleep and HRV, and the coach will start taking them into account later.

Yes. The coach chat, the Telegram mini app, and the iPhone app cover everyday tasks. The website dashboard is for connecting your watch, setting plan schedules, and the referral program.

In your dashboard, open the account menu (avatar in the top right) and select "Connections" — 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 in automatically.

Garmin sends a sign-in verification code to your Garmin account email, by SMS, or to an authenticator app when it sees a first sign-in from a new device — even if you haven't enabled two-factor authentication. After your login and password, the form will ask for this code; the email may take 1–2 minutes to arrive and may land in "Spam". The code is valid for about 10 minutes. If there's still no email after 5 minutes, check your login and password: with a wrong password Garmin also asks for a code but doesn't send the email.

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.

Right after connecting, an import of workouts from the last 30 days starts, and weight is pulled in for 5 years. Later you can tap "Import again" on the Garmin tile — the service will load workouts for 90 days once more.

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 fetch today's and yesterday's daily metrics again and reply using the updated data.

Open "Connections" in the dashboard, the Garmin tile, and tap "Reconnect": after a password change, the old connection stops working.

In the dashboard, open the account menu → "Connections", the Polar tile, and tap "Agree and continue", then "Sign in with Polar". Sign in to Polar Flow and tap "Allow", then check that the status is "Connected". The connection uses OAuth: your Polar password is not shared with the service and is not stored.

Only new workouts synced with Polar Flow after connecting, and no older than 30 days, are imported. History from previous months cannot be imported — this is a Polar limitation.

Open the account menu → "Connections" in the dashboard, the Polar tile, and tap "Disconnect". The service revokes access at Polar and deletes the tokens; new data stops coming in, while data already loaded stays in your log until the account is deleted. You can also revoke the permission at account.polar.com.

Sync your watch with Polar Flow and check the required consents at account.polar.com. Only workouts synced after connecting, and no older than 30 days, are available. Data usually arrives within a few minutes; a backup poll runs once every 6 hours.

In the dashboard, open "Connections", find the COROS tile and tap "Log in with COROS". Log in through the official COROS service, grant access and check that the status shows "Connected". The connection uses OAuth: your password is not shared with the service and is not stored. The connection is available to all 1trAIner users.

After connecting, explicitly turn on "Send plan to watch" — the toggle is off by default. Your daily plan will appear in the COROS calendar as a structured workout: only running, cycling and trail running are supported. If the plan changes, the workout updates; you can only delete or reschedule it in the COROS app.

On the COROS status screen in your dashboard, tap "Disconnect". The service revokes access from COROS and deletes the tokens. If the revocation is not confirmed, the dashboard will ask you to remove access in the COROS app. Uploaded data stays in the log until you delete your account.

Sync your watch with the COROS app and wait up to 6 hours: data is pulled in by a background poll. Check that the status is "Connected"; if it says "Needs reconnecting", log in again. Uploading full workout files is limited by COROS — no more than 40 files per day per account.

Planning follows a cascade: first the season strategy for your main goal, then the month, week, and specific day. Each horizon builds on the previous one, on the workouts you've actually completed, and on the constraints in 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 arrives in Telegram at 07:00 Moscow time, as full text. The weekly plan arrives the evening before at 20:00; the monthly and yearly plans arrive the day before they start, at 17:00. You can change the time, time zone, and channel in the dashboard: the "Plan" tab, the gear button "Set up auto-generation".

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 your watch data, your messages about how you feel or about a trip. The coach recalculates the affected horizons so that the training load stays achievable.

In plain words in the chat: "move the long run to Sunday", "three workouts this week", "remove impact training, my knee hurts". The coach will recalculate and save a new version — it will appear in the dashboard and in the app. If your plan is managed by a human coach who has already approved it, the change will go to them for approval.

Yes, and he won't overwrite anything: he responds in text to requests like "show" and "write out". Saving only happens when you ask to apply or lock in changes.

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

Automatic plans are paused if for 7 days there has been no sign-in to the dashboard or app, no message to the coach, and no new workout, and also when there is no active subscription or free trial. Just sign in, message the coach, or upload a workout — auto plans will resume. You can ask for a plan manually at any time.

It answers questions about your plan and training load, reviews completed workouts, logs your weight and completed sessions from a message like "did 50 push-ups", recognizes voice messages, photos of smart scales and gym machine displays, shows your workout streak and achievements, and makes changes to the plan: move the long run, reduce volume, account for a trip.

Yes, they are recognized automatically and processed just like text.

Yes, once the workout reaches the service from Garmin, Polar, COROS, Strava, the iPhone app, or Apple Watch. The workout review comes as a single message: plan, actual, what it did for your fitness, Body Battery, territory, and recovery. Workouts with a GPS track also come with an image to share with friends.

It's how you rate the workout by feel. Tap the one that fits — the coach will reply briefly and save the rating in your log. You can change your choice. If several workouts in a row were 😞, the coach will ask how you feel and won't add volume.

An evening message in Telegram at 21:00 in your time zone: steps and goal, stress, Body Battery, the day's workouts, and the start of tomorrow's plan. Steps, stress, and Body Battery come from Garmin. If there's no data for the day, the summary isn't sent.

By default the coach replies briefly. For a detailed answer, write "in detail" or "break it down". If you always want a different style — shorter, more detailed, softer, or stricter — just say so: the coach will save it in your profile. You can erase anything unnecessary with "forget about …", and everything the coach knows is visible in the dashboard: "Profile" → "What the coach knows".

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

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

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

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

Weight arrives automatically from Garmin Connect, Polar, COROS, and the iPhone app (from "Health"). Manually — with a message in the chat ("my weight is 71.5"), in the "Weight" tab of the mini app with the "Save" button, or with a photo of a smart scale display: from the photo the coach will also recognize body composition. Weight from FatSecret only fills in days without other measurements.

Yes. Garmin Index scales and scales that write to Garmin Connect come through Garmin. If your scale writes to "Health" on iPhone, the 1trAIner iPhone app will pick up the weight; for automation there's a "Personal URL for your scales" in the dashboard: "Connections" → "Smart scales". Otherwise — send a photo of the display to the chat.

The first 7 days are free, no card needed to start. After that — 450 ₽ per month or 4999 ₽ per year. Card payment or SBP via Tochka bank.

There are no automatic charges: the subscription stays active until the end of the paid period and does not renew on its own. 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 duration and price: the features are the same. The annual plan is more cost-effective if you pay for a full year at once.

The AI coach will reply to messages only with a payment link, and plans will stop being issued. Your account, history, and measurements are kept: after payment, everything continues from where you left off.

Yes. Ask the coach for a link in the chat — it will send a direct payment link with the amount and the plan name. You can also pay in the Telegram mini app: "Profile", the "Plan" block, the "Pay" button.

In the dashboard, open "Profile" → "Referral program" and send your link to a friend. For each subscription payment they make, you get 50 ₽ added to your balance for 12 months from their first payment. The balance is exchanged for subscription days: 15 ₽ = 1 day, with the "Exchange for N days of subscription" button.

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 entered only in the dashboard form. FatSecret does not receive a password at all: access to the diary is granted via OAuth and revoked with the disconnect button.

In the dashboard, open the account menu → "Connections", choose the service tile — Garmin, Polar, COROS, Strava, FatSecret — and tap "Disconnect".

In the iPhone app: "Profile" → "Account and data" → "Delete account…"; deletion starts after 7 days and can be cancelled until then. Without the app, send a request to info@1trainer.ru from the address the account is registered to. The procedure is described at 1trainer.ru/legal/data-subject-request.

Yes. In the dashboard, open "My specialists" in the account menu; in the mini app — "Profile" → "Specialists". The catalog lists verified specialists with ratings and reviews. A "Contact" request doesn't grant access to your data: you choose what the specialist will see when you accept the invitation, and you can revoke access at any time. Payment goes directly to the specialist, outside the platform.

The AI coach may suggest a specialist if the conversation shows one would be helpful. On its own it does this no more than once every 14 days per area, and after you decline it stays quiet for 60 days. The summary for the specialist is 3–5 lines without any medical conclusions and is sent only after you tap "Send". The specialist replies within 48 hours.

In the website dashboard, open the account menu → "Become a specialist", complete the application steps, and tap "Submit for review". Each specialization is reviewed separately based on qualification documents, with a decision within three business days. Your profile appears in the catalog only with your consent.

In the route calculator at 1trainer.ru/route-calculator: upload a GPX or KML file up to 8 MB — you'll see a map with terrain, an elevation profile, ascent, and descent. You can share a route via a link, download it as GPX, or as a 3D model for printing (STL). All uploaded routes are visible in the "Known routes" catalog.

Write to support@1trainer.ru — this is the only support channel. Include the email address your account is registered to, what you did, and what happened instead of what you expected; if you have a screenshot, attach it. Email is read 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, go through 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 email, the approximate time of the failure, and what you did in your message.