1trAIner @strong01bot is a bot for building a training program in Telegram. It builds a program around your goal, level, available days and equipment, takes completed workouts into account and messages you when the plan is adjusted. A watch is not required: you can report right in the chat.
How to start
- Open the bot @strong01bot in Telegram and tap
/start. - Fill out the questionnaire: specify your goal, level, and available days.
- Connect your watch in the dashboard if you have one: Garmin, Polar, COROS, or Apple Watch. The program can also be built without a watch.
- Get your first week of the program.
The first 7 days are free, then 450 ₽ per month or 4999 ₽ per year, with no auto-renewals. Learn more on the plans page and in the public offer.
What to tell the bot
To make the program fit you, specify in the questionnaire and in the chat:
- goal — distance, race, or general fitness;
- level and experience — beginner or already training;
- available days and minutes for training;
- equipment — gym, home, or outdoors, and what gear you have;
- completion — what you did, how much, and how hard it felt.
Example request: “I want a program for three days a week: I train at home, I have dumbbells and a pull-up bar, my goal is general fitness.”
Below is a sample weekly schedule for such a request with three sessions. This is an illustration of a schedule, not a ready-made universal program: the specific exercises and load are determined by the plan based on your questionnaire and reports.
- Mon — session;
- Wed — session;
- Fri — session;
- other days — rest or an easy walk.
The program is built individually: the service does not offer a universal ready-made program for everyone.
More about training by sport: running, strength training, triathlon, swimming, cycling, trail running, cross-country skiing. For strength training at home and at the gym, 1trAIner also works as a fitness bot: the program is built around your goal, level and available equipment.
What it can do
- show your program for today, the week, or the month and explain why a particular workout is needed;
- review a completed workout once it arrives from your watch (Garmin, Polar, COROS, Strava, Apple Watch): compare it with the plan, note deviations, and suggest the next step — for details, see "After a workout";
- answer questions about training load, recovery, nutrition, and race preparation;
- change your program on request and save the new version; if your plan is managed by a human coach who has approved it, the edit goes to them for approval;
- log a completed workout if it isn't on your watch: "did 50 push-ups", "ran 8 km in 45 minutes";
- log your weight: "my weight is 74.2";
- recheck Garmin data on request;
- update your athlete card: goal, races, unavailable dates, injuries, equipment;
- show your workout streak and achievements;
- find answers in your workout archive going back up to 2 years: "how much did I run last May";
- suggest a human specialist — a coach, nutritionist, or psychologist, see "Human specialists";
- turn notifications off or on at your request — the evening "Day summary", "Game: captures", "Game: rating", plan delivery to the messenger. The coach changes a notification only after you confirm with the "Yes" button (in MAX — by replying "yes"); you can turn it back on in your dashboard.
Voice, photos, and files
Voice messages are transcribed automatically — you can dictate a report on the go. The coach handles photos like this:
- a smart scale display — weight and body composition are recorded in the diary;
- a machine's display — treadmill, stair climber, elliptical, exercise bike, or rowing machine — is logged as a workout; if the numbers are wrong, correct them in one message;
- a workout summary from your watch screen — the coach will remind you that the watch syncs on its own and offer to log it manually;
- a lab test form isn't saved: send your test results as text;
- food photos don't log nutrition — to track nutrition, connect FatSecret.
Communication style
By default the coach replies briefly — in a few lines. A detailed answer is available on request: "in detail", "break it down", "the whole plan". If you prefer a different style — shorter, more detailed, softer, or tougher — just say so: the coach will save it in your profile and take it into account.
If the coach remembers something that's no longer relevant, write "forget about …" or "that's no longer true". Everything the coach knows about you is visible in the dashboard: "Profile" → "What the coach knows".
How to report so it's useful
The coach cares not only about kilometres but also about context. A good report is short but includes how you felt:
- "did a long run of 18 km, the last 3 were tough, legs are dead";
- "skipped Tuesday, had a flight, feeling okay today";
- "intervals felt easier than last time, I can add more."
Examples of phrases that work
- "what's on my plan today?"
- "review my workout from yesterday"
- "I'm sick, rebuild the week"
- "on vacation from August 10 to 20, no workouts"
- "I want to add strength training twice a week"
- "update data from my watch"
- "my weight is 71.5"
What the coach will ask you
If your athlete profile is missing something important — season goals, daily availability, health restrictions, equipment, or level — the coach will occasionally ask one short question in the chat. You can answer in just a few words: it will parse the answer and save it to your profile. There's no need to answer right away.
Races and results
If a workout coincides with your target race, the review starts with congratulations, not with the percentage of the plan completed. After the main race, the coach will suggest recovery and ask about your next goal — once you name it, they will rebuild the entire planning cascade around it.
If you couldn't finish the race, the coach doesn't treat it as a failure: they will acknowledge the work you did and gently go over the reasons.
Commands and quick requests
/start— start a dialogue and link the chat to your account;/help, "help", "what can you do" — a short overview of features;/lang en,/lang zh,/lang ru— the language of the coach's replies;/appor "app code" — a six-digit code to sign in to the iPhone app;- "last workout" or "last run" — a summary of your latest activity;
- "my achievements", "streak", "badges" — your current streak of training days and unlocked rewards;
- "my weight is 71.5" — logs your weight.
Everything else can be written in free form: the service doesn't require any special wording.
What the coach doesn't do
- doesn't make medical assessments or prescribe treatment — for pain and injuries, see a doctor;
- doesn't ask for or accept passwords for Garmin and other services: they are entered only in the dashboard;
- doesn't show internal identifiers or technical fields;
- doesn't make up numbers: if there's no data, it will say so and ask for details;
- doesn't replace emergency help: if a message shows signs of an acute crisis or a threat to life, the coach replies with a fixed message — it is an AI and not an emergency service, and in a life-threatening situation you need to call 112 — and doesn't continue the conversation about training.
When your subscription has ended
After your free trial or subscription ends, the coach replies to regular messages with a link to pay from your phone and a link to the dashboard. Once you pay, it resumes work right away. For details, see "Subscription and payment".
If the answer looks strange
The coach responds to the last message and relies on the dialogue history. If they mixed up the day or the distance, correct it right in the chat: "that was yesterday's workout", "I was talking about a half marathon, not a marathon" — they will recalculate and take the correction into account.
Frequently asked questions
Is there a bot for building a training plan?
Yes, 1trAIner @strong01bot on Telegram builds a training plan for your goal, level, available days, and equipment.
Can a program be created for the gym or home?
Yes. Tell the bot where you train and what equipment you have — gym, home, or outdoors; dumbbells, pull-up bar, barbell. The program is built for these conditions; the service does not offer a universal ready-made program for everyone.
Do I need a watch to use the bot?
No, you can report workouts in the chat. With a watch it's more accurate: the coach gets data from completed workouts from Garmin, Polar, COROS, or Apple Watch.
Can the program be changed?
Yes: write "missed Tuesday, had a flight, today I feel fine" or "I want to add strength training twice a week," and the coach will rebuild the program. Completed workouts and chat messages are taken into account when adjusting.
What sports does the bot support?
Running, trail running, triathlon, swimming, cycling, cross-country skiing, and strength training.
Is it free?
The first 7 days are free, then 450 ₽ per month or 4999 ₽ per year, with no auto-renewal. More details on the pricing page and in the public offer.
How is the bot different from a ready-made plan table?
The bot creates a program for your goal, level, available days, and equipment, reviews each workout, and recalculates the week based on actual completion and chat messages. A ready-made table does not do this.
Can I use 1trAIner as a fitness bot in Telegram?
Yes. 1trAIner builds a strength training program for home and the gym based on your goal, level, available days and equipment. You can report completed exercises, sets and reps in the chat, and discuss changes there too. More details on the AI coach for strength training page.