Cycling
Cycling: regular workouts for 12 weeks
Cross-country demands technique and the ability to handle a fluctuating heart rate.
- 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.
Over 12 weeks, the goal is to build regular MTB sessions where physical conditioning doesn't crowd out work on bike handling. On a dirt course, it's important not only to sustain climbs but also to stay in control after them. The load is chosen based on your experience, terrain, and the difficulty of the sections: the same distance here can require different effort.
The 1trAIner coach builds a plan for your level, schedule, and riding spots. Data from a Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. You note technical difficulty and moments where you lost confidence separately: heart rate and speed can't assess how well you took a corner.
The first weeks help you understand what limits your rides more: endurance, repeated accelerations, or technique. Then the focus shifts to your weak spots, and new drills are done on familiar, safe sections without difficult obstacles. Signs of progress are a smoother ride on your usual loop and the ability to stay in control by the end of a session, not just a time record.
What you get during 7 days of free access
- In the first 7 days, free of charge, fill out the questionnaire about your MTB experience, available trails, and technical difficulties; clarify your goal for 12 weeks.
- Get the first week of the plan: manageable rides, handling drills on a safe area, and recovery between sessions.
- After the first workouts, the coach will compare watch data with how you feel and update the load. Then — 450 ₽ per month or 4999 ₽ per year, with no auto-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.