Cycling
Cycling: regular workouts for 12 weeks
Long rides on unpaved roads: endurance, fuelling and a riding position you can maintain for hours.
- 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 over 12 weeks is to get used to regular gravel rides and feel more comfortable as the surface changes. Endurance, an easy start and riding without increasing discomfort are key. Session duration is based on your experience: the same distance on firm dirt and loose surfaces can mean very different training loads.
The 1trAIner coach builds a plan for your level, work schedule, and available gravel routes. Data from a Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. Your notes on surface, nutrition, and how you feel complement the watch data and help choose the next ride more accurately.
First we establish a comfortable riding rhythm and check how you handle time in the saddle. Then, based on readiness, we lengthen individual rides and practise fuelling and drinking while moving, without changing all load parameters at once. Progress shows in more even effort on the route and recovery afterwards; recurring pain is not treated as a normal part of adaptation.
See how 1trAIner works
What you get during 7 days of free access
- At the start of the free 7 days, tell us in the questionnaire about your experience, typical surfaces, ride duration, and your goal for 12 weeks.
- Get the first week of the plan for your available routes, with tasks for effort control and monitoring comfort in the saddle.
- The coach will review your first rides, take your notes on nutrition and fatigue into account, and recalculate the plan. Continue for 450 ₽ per month or 4999 ₽ per year, with no automatic charges.
How it works
-
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.
-
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.
-
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.