You can use the service from three places: the website (dashboard), a chat with the bot in Telegram, and a mini app inside the same chat. The account is shared: whatever you change in the dashboard, the coach in the chat will see it immediately.
1. Create an account
- Open 1trainer.ru and switch to the "Registration" tab.
- Enter your name, email, and password (at least 8 characters).
- Confirm your address via the email — the link is sent to the email you provided. You can use the service without confirmation, but emails with plans won't be sent.
The second way is to start right from the bot @strong01bot: the /start command opens a dialogue, and you can link it to your account from the dashboard, in the Telegram integrations section.
2. Open the mini app
In the chat with the bot there is an "App" button — it opens the Telegram mini app: today's plan, questionnaire, weight, and profile. You don't need to install anything separately; authorization happens automatically using your Telegram data.
3. Fill out the questionnaire
The questionnaire is the "Questionnaire" tab in the mini app, six short steps:
- About you — name, gender, age.
- Parameters — height and weight (you can skip and fill in later).
- Sport — sports (you can select several) and level.
- Goal — the main goal for the season and target races with dates, if already known.
- Availability — how many minutes on which day of the week you are ready to train.
- Preferences — health restrictions and preferences for the coach.
The more specific your goal, the more accurate your plan. “Run a 50 km trail running race in September” works better than “get more endurance.”
4. Wait for your first plan
Right after you save the questionnaire, the coach starts building the cascade: the yearly goal, the season strategy, the week, and the next day. The first plan arrives in the bot chat, usually within 10–15 minutes. While it's being built, you can use the app as usual.
5. Connect your data
The plan becomes noticeably more accurate once the coach sees the facts: connect Garmin (workouts, sleep, recovery) and, if you keep a nutrition diary, FatSecret. Both connections are in your dashboard, in the account menu, under "Integrations". For details, see "Connecting Garmin" and "Nutrition and weight".
How the dashboard works
After you log in, the "Today" screen opens: last night's recovery, the daily plan, and the week's actuals versus the plan. The top menu has three more screens — "Plan" (all horizons from season to day), "Progress" (strength goals, weight, volumes), and "Goals" (yearly goal, races, constraints). The "Coach" button opens the chat with the bot, and the avatar on the right opens the account menu: "Profile", "Integrations", "Subscription", "Security", and "Feedback".
Logging in and password recovery
To log in to the site, use your email (or username) and password on the main page. If you've forgotten your password, there's a "Forgot password?" link on the login form: the service will send you an email with a reset link. The link is one-time and expires after a limited time, so open it right away.
To avoid losing access to notifications, keep your email address confirmed and don't block the bot in Telegram: the service can't deliver a plan or a workout review to a blocked bot.
What's next
- The first 7 days are free, no card needed to start.
- Reply to the coach in the chat: it asks follow-up questions and builds out your profile.
- Workout reviews arrive automatically once an activity syncs from Garmin to the service.
Where else to read
In the blog you'll find breakdowns of preparation by sport: plans for the 10K and half marathon, your first trail running and triathlon, workouts by heart rate zones, and reading recovery metrics.
