Cycling
Winter indoor cycling workouts: 12 weeks of preparation
Make the most of a one-hour indoor trainer workout with a structured plan — without assuming it equals three hours outdoors.
- 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 12-week goal is to maintain regular cycling through winter and work on your fitness in the time you have. An indoor trainer makes it easy to control effort, but there is no fixed time ratio that makes an indoor session equivalent to an outdoor ride. Consistent training requires a 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 choose a manageable workout duration and help you get used to indoor training. Then, based on readiness, we adjust the duration and structure of the work intervals, keeping easy days between hard workouts. We assess progress by your performance in comparable sessions and your recovery, not by virtual distance, which depends on your equipment and app.
See how 1trAIner works
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 will review your first sessions, take how you feel into account, and adjust duration and intensity. After that, it's 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 “Winter indoor cycling workouts: 12 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.