Cycling
Cycling: regular workouts for 12 weeks
A personal training plan for road, gravel, or indoor trainer based on your load.
- Training horizon
- 12 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
The first 7 days are free, no card needed. No automatic charges: the subscription renews only 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. Road, gravel, and indoor trainer can be combined if you account for the actual load of each session.
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.
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 of the plan tailored to road, gravel, or indoor trainer, and connect Garmin or Apple Watch for data sync.
- 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
Your level, how many days a week you're ready to train, the race date or goal deadline. Five minutes in chat or in the questionnaire.
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2
You get a plan
The coach builds a cycle up to your goal and gives you the week day by day: what to do, at what pace, and why this particular workout.
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3
The plan follows you
Workouts from your watch sync automatically, and the review arrives in chat. Missed a session or got sick — the week is rebuilt.
Frequently asked questions
Do I need a sports watch?
No. You can start without one: the plan is built from your answers about your goal, level, and available time. With a Garmin or Apple Watch, accuracy is higher — the coach sees your heart rate, sleep, and actual weekly volume.
What happens after the free week?
The subscription costs 450 ₽ per month or 4999 ₽ per year. There are no automatic charges: your card is not saved, and renewal is only manual via 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 us know in the chat. Right now the plan is built for the goal “Cycling: regular workouts for 12 weeks”, but moving a race, an injury, or a vacation is normal: the coach will recalculate the cycle for the new conditions.
In the blog
The first 7 days are free, no card needed. No automatic charges: the subscription renews only 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.