Cycling
Complete the 100 km distance in 28 weeks of preparation
One hundred kilometres is a first major milestone you may be able to work towards in a month and a half to two months.
- Distance
- 100 km
- Training timeframe
- 28 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 is to get ready for a 100 km ride in 28 weeks, with no requirement to finish within a set time. The main work is to gradually increase the duration you can handle on a ride, settle into an easy pace and test your on-the-road nutrition in advance. Your starting volume depends on your current experience, and readiness for the distance is judged by the workouts you complete, not just by the calendar.
The 1trAIner coach builds a plan around your level and schedule, including the option to set aside time for a long ride. Data from your Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. If a ride felt hard or you had to skip a session, the load is adjusted without trying to make everything up at once.
In the first weeks, we establish consistent riding at a comfortable effort, then gradually increase the duration of individual rides. Along the way, we test food, drink, clothing and planned stops on routes with easy options for returning home. As your planned 100 km ride approaches, we assess how well you handle long rides and reduce accumulated fatigue. If your readiness is still insufficient, we revisit the date.
See how 1trAIner works
What you get during 7 days of free access
- The first 7 days are free: fill in the questionnaire, enter your longest recent ride and pick a tentative date for your 100 km ride in 28 weeks.
- Get the first week of the plan based on your current level: manageable rides, rest days and the task of finding a comfortable effort.
- The coach will review your first workouts and recovery after them, then adjust the upcoming 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 “Complete the 100 km distance in 28 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.