Cycling
Cycling mountain climbs: 12 weeks of preparation
Prepare physically and mentally for long mountain passes: cadence, power and pacing on the climbs.
- Training timeframe
- 12 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
Your zones
Numbers, not "how you feel"
The first 7 days are free, no card needed. No automatic charges: you renew your subscription manually.
The goal for 12 weeks is to prepare for more confident riding on long climbs without burning out early. This requires endurance, suitable gears and the ability to hold a sustainable effort as the gradient changes. We select the load based on your experience and available terrain, not on a universal climbing speed.
The 1trAIner coach builds a plan for your level, schedule and ability to train on hills or a trainer. Data from Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. If there are no long climbs nearby, long efforts can be done on a trainer, but this does not replace practising bike handling in the mountains.
At the beginning we practise a restrained start to the climb and timely gear shifting without trying to hold someone else's cadence. Then, according to readiness, we increase the duration of continuous work and learn to maintain effort on repeated climbs. We check progress on a familiar segment: how evenly it is covered and whether you still have the strength to continue the route after the summit.
See how 1trAIner works
What you get during 7 days of free access
- During your 7-day free trial, fill out the questionnaire about your climbing experience, bike gearing and available terrain, and set your 12-week goal.
- Get the first week of the plan with manageable work on a climb or trainer and the task of monitoring your effort and gear selection.
- The coach will review your workouts and how you felt on the climbs, then adjust your training load. After that — 450 ₽ per month or 4999 ₽ per year, with no automatic charges.
How it works
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1
You tell us about yourself
Share your level, how many days a week you can train, and your race date or target date. It takes five minutes in the chat or by filling out a questionnaire.
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2
You get a plan
The coach designs a training cycle leading up to your goal and lays out each week day by day: what to do, at what pace, and the purpose of each workout.
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3
The plan follows you
Workouts from your watch sync automatically, and you get feedback in the chat. Miss a session or get sick? Your weekly plan is adjusted.
Frequently asked questions
Do I need a sports watch?
No. You can start without one: the plan is based on your goal, level, and available time. With a Garmin or Apple Watch, the plan can be tailored more precisely — the coach can see your heart rate, sleep, and actual weekly training volume.
What happens after the free week?
The subscription costs 450 ₽ per month or 4999 ₽ per year. There are no automatic charges: your card details are not stored, and you renew manually using the link in the reminder.
Is the coach a person or a program?
1trAIner is an informational service: plans and reviews are prepared by AI based on your data. This is not a medical service and not a substitute for a doctor or an in-person coach.
What if my goal changes?
Let the coach know in the chat. Your plan is currently built around “Cycling mountain climbs: 12 weeks of preparation”, but race dates can change, injuries happen, and vacations come up. The coach will adjust your training cycle to fit your new circumstances.
In the blog
The first 7 days are free, no card needed. No automatic charges: you renew your subscription manually.
Subscription terms are on the plans page and in the public offer. The service provides informational services and does not replace a doctor or an in-person coach.