Prepare for the GTO tests to earn the gold badge for your age level in 12 weeks

The GTO gold badge requires preparation across all the tests needed for your age level: the set of tests and standards differ, and the exact requirements are checked on gto.ru. An example of how to organise preparation is 3–4 sessions per week, distributing running, strength and other work across the chosen tests rather than testing the whole set in every session. In the strength part you can start with 3 sets of the chosen exercise and 2–3 minutes of rest; this is training load, not a GTO standard. If pull-ups are part of your preparation, use band work and controlled negative reps, and replace some regular sets with short ladders.

In 1trAIner the coach is an AI: it builds a plan around your current results, the requirements of your level and your available schedule. Data from a Garmin or Apple Watch syncs automatically, while results of strength and other tests you log separately. After every workout the plan is recalculated based on what you completed, so work on a weak discipline does not crowd out the rest. The first 7 days are free, then a subscription costs 450 ₽ per month or 4999 ₽ per year, with no automatic charges.

In weeks one to three you clarify your baseline results and test technique, and in weeks five to seven you give more attention to the disciplines furthest behind the requirements of your level. Weeks four and eight are made easier, and in weeks nine to eleven you do control sessions under test rules, spreading them across different days. Week twelve is a reduction in volume before the test, if readiness and the test date allow. Twelve weeks is a guideline, not a guarantee of the gold badge: the timeframe depends on your baseline results, weight and recovery, since one discipline may require noticeably more work than the others.