Cycling
Cycling: regular workouts for 12 weeks
Long rides on gravel: endurance, nutrition, and bike fit for many hours.
- 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.
The goal for 12 weeks is to get used to regular gravel rides and handle changing surfaces more calmly. Endurance, a restrained start to the route, and the ability to ride without growing discomfort matter here. Session duration is selected based on experience: kilometres on packed gravel and loose surfaces are not equal in load.
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.
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 into account notes on nutrition and fatigue, and recalculate the plan. Continuation is 450 ₽ per month or 4999 ₽ per year, no automatic 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.