Cycling
Cycling: regular workouts for 12 weeks
Season plan: base in winter, volume in spring, and power work toward your main races.
- 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 make road workouts regular and learn to pace your effort over the distance. That takes easy rides, measured work at intensity, and time for recovery. Your weekly volume depends on how much you already ride and which days you can set aside for the bike.
The 1trAIner coach builds a plan around your level, schedule, and available routes. Data from your Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. If a group ride turned out harder than planned, the next training load takes that work into account.
At the start of your preparation, it's more important to establish a rhythm of sessions than to raise your average speed at any cost. As you adapt, the balance of easy rides and intense work in the plan changes, and after hard weeks a reduction in load is built in. Progress is assessed by how well you handle rides and by your effort on familiar segments, taking into account wind, terrain, and riding in a group.
What you get during 7 days of free access
- In the first 7 free days, fill out the questionnaire: your road experience, your 12-week goal, available days, and usual routes.
- Get the first week of the plan with a task for each ride and recovery days; connect Garmin or Apple Watch.
- The coach will review your completed workouts and adjust the upcoming sessions. To continue — 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.