Cycling
Road cycling: 12 weeks of regular training
Season plan: base in winter, volume in spring, and power work toward your main races.
- 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 goal over 12 weeks is to establish regular road cycling workouts and learn to manage your effort throughout a ride. That takes easy rides, carefully dosed higher-intensity work and time for recovery. Your weekly volume depends on how much you already ride and which days you can set aside for cycling.
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.
See how 1trAIner works
What you get during 7 days of free access
- At the start of your 7-day free trial, fill out the questionnaire: your road cycling experience, 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
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 “Road cycling: 12 weeks of regular training”, 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.