General conditioning and functional training
General conditioning and functional training: regular workouts for 8 weeks
Your first weeks of workouts without burnout: clear tasks and load progression based on how you feel.
- Training horizon
- 8 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.
This program is designed for those who are just starting out or getting back into training after a break. Over 8 weeks you will work out 2–3 times a week for 20–30 minutes, gradually increasing the load. The exercises are chosen so they don't overload your joints and don't require any special preparation.
The coach builds a plan based on your current level and schedule. If you have a Garmin or Apple Watch, heart rate and time data sync automatically. After each workout the plan is recalculated: the coach sees how you handled it and adjusts the load so it stays manageable.
In the first weeks you master the basic movements and learn to listen to your body. Then more challenging exercise variations are added and the number of reps increases. By the end of the program you will be able to complete a full workout without stopping and feeling good.
What you get during 7 days of free access
- You fill out the questionnaire and specify your level and goal.
- You get the first week of the plan — 2–3 easy workouts with clear exercises.
- After each session the coach reviews your performance and adjusts the next workout.
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 “General conditioning and functional training: regular workouts for 8 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.