Cycling
Cycling: regular workouts for 12 weeks
A personal training plan for road, gravel or indoor cycling that fits around your commitments.
- 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.
Over 12 weeks, the goal is to fit cycling into everyday life rather than make your whole schedule revolve around workouts. Consistency needs a doable plan for the coming week with clear priorities and time to rest. You can combine road rides, unpaved routes and indoor trainer sessions as long as you account for the actual load of each workout.
The 1trAIner coach builds a plan around your level, free days, and preferred riding format. Data from Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. You report schedule changes separately so sessions stay doable and don't pile up toward the weekend.
The first weeks help you find a load you can sustain without constant rescheduling. Once this rhythm becomes steady, we add duration or intensity based on readiness, and scale the plan back during busy periods. Progress is not just ride metrics but also consistency with proper recovery.
See how 1trAIner works
What you get during 7 days of free access
- First 7 days free: fill out the questionnaire, set a 12-week goal, and specify realistic windows for cycling in the coming days.
- Get your first week's plan tailored to road rides, unpaved routes or indoor trainer sessions, and connect your Garmin or Apple Watch to sync data.
- The coach will review completed sessions and adjust the plan based on load and schedule changes. Continue for 450 ₽ per month or 4999 ₽ per year, no auto-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: regular workouts for 12 weeks”, 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.