Cycling
Cycling: regular workouts for 12 weeks
Cross-country demands technique and the ability to handle a fluctuating heart rate.
- 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.
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.
See how 1trAIner works
What you get during 7 days of free access
- During your first 7 free days, fill out the questionnaire about your MTB experience, available trails, and technical challenges, and set your goal for the 12 weeks.
- Get your first week's plan: manageable rides, handling drills in a safe area, and recovery between sessions.
- After your first workouts, the coach will compare your watch data with how you feel and adjust your training load. 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 “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.