Cycling
Winter indoor cycling workouts: 12 weeks of preparation
A one-hour indoor trainer workout replaces three hours on the road if you do it according to plan.
- 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 keep up regular cycling workouts in winter and work on your form in the time you have. On the indoor trainer it's easy to control effort, but an indoor session doesn't replace an outdoor ride by a fixed hour-for-hour ratio. Sustainable work requires manageable load, cooling, hydration and recovery.
The 1trAIner coach builds a plan for your level, schedule and equipment, including a regular indoor trainer without a power meter. Data from recorded workouts on a Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. If power isn't available, we estimate load from the available heart rate readings and how you feel.
First we select a transferable workout duration and get used to indoor conditions. Then, based on readiness, we change the duration and structure of the work intervals, keeping easy days between hard workouts. We assess progress by completing comparable sessions and by recovery, not by virtual distance, which depends on the equipment and the app.
What you get during 7 days of free access
- During the free 7 days, fill out the questionnaire: experience, your 12-week goal, indoor trainer model, available sensors and time for indoor sessions.
- Get the first week of the plan with clear effort and rest targets; set up workout recording on Garmin or Apple Watch.
- The coach reviews your first sessions, takes how you feel into account and adjusts duration and intensity. After that — 450 ₽ per month or 4999 ₽ per year, with no auto-renewal.
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 “Winter indoor cycling workouts: 12 weeks of preparation”, 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.