General conditioning and functional training
Staying fit with a desk job: 8 weeks of preparation
Short workouts that fit into your workday and help you feel more energised.
- Training timeframe
- 8 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
Said it out loud
And it's in progress
The first 7 days are free, no card needed. No automatic charges: you renew your subscription manually.
The program is designed for 8 weeks of 15–20 minute sessions that you can do during your lunch break or right after work. The exercises target the muscles of your back, neck, glutes, and legs, which suffer from sitting for long periods. You will do a warm-up, posture exercises, and short strength blocks.
The coach builds a plan around your schedule and fitness level. 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 did and adjusts the load.
In the first weeks, you learn the basic exercises and how to breathe properly. Then more challenging variations are added and the number of repetitions increases. The aim by the end of the program is to feel less fatigue in your back and be in a better mood at work.
See how 1trAIner works
What you get during 7 days of free access
- You fill out the questionnaire and specify how much time you are ready to devote to workouts during the day.
- You receive the first week of the plan — 3 short workouts of 15–20 minutes.
- 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
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 “Staying fit with a desk job: 8 weeks of preparation”, 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.