General conditioning and functional training
General conditioning for endurance: 8 weeks of preparation
General conditioning that helps you run and ride longer without losing form.
- 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.
The goal is to raise your overall endurance over 8 weeks so that long efforts feel easier. This requires regular sessions 3–4 times a week for 30–45 minutes, not one-off feats. The coach builds the plan from your current level, taking into account your schedule and available time.
After filling out the questionnaire, you get the first week of the plan. Data from your Garmin or Apple Watch syncs automatically, so the coach sees your actual training load and adjusts the tasks. After each workout the plan is recalculated: if your heart rate was higher than expected, the next session will be a bit easier, and vice versa.
The first weeks go into adaptation and technique for basic movements. By the middle of the program, interval blocks and work in heart rate zones are added. By the end of the eighth week, you'll be able to handle a volume that seemed extreme at the start, and feel recovered afterwards.
What you get during 7 days of free access
- You fill out the questionnaire: goal, current level, how much time you're ready to devote to workouts.
- You get the first week of the plan — 3 workouts with clear exercises and target heart rate zones.
- 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 for endurance: 8 weeks of preparation”, 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.