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 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 goal is to build your overall endurance over 8 weeks so that sustained efforts feel easier. That takes regular 30–45 minute sessions 3–4 times a week, rather than occasional all-out efforts. The coach builds your training plan around your current level, 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 focus on adapting to training and learning good technique for basic movements. By the middle of the program, interval training and workouts in specific heart rate zones are added. The aim by the end of the eighth week is to handle a training volume that initially felt like your limit and recover well afterwards.
See how 1trAIner works
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 your training plan — 3 workouts with easy-to-follow exercises and target heart rate zones.
- After each session, the coach reviews your performance and adjusts the next workout.
How it works
-
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.
-
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.
-
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 “General conditioning for endurance: 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.