Fitness tests, GTO and pull-ups
Do 20 pull-ups in one set in 12 weeks
Reaching twenty reps takes training volume and recovery between sets.
- Training timeframe
- 12 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.
Twenty pull-ups in a row tests your strength endurance: you need to maintain your grip and full range of motion as you tire. With a max of about 10 clean reps, an example starting load is 3–4 sessions a week with 4 sets of 4–5 reps and 2–3 minutes of rest between sets, with one session kept lighter. Rep ladders replace some straight sets. Band-assisted work is recorded separately and used when you can't complete the planned volume with good form without assistance. Negative reps are used only to practise lowering, replacing part of the load rather than being added after every set.
In 1trAIner the coach is an AI: it distributes sets based on your current result, schedule, and other workouts. Data from a Garmin or Apple Watch syncs automatically, and you add your bar results and notes on your grip to the report. After every workout the plan is recalculated based on the volume completed and fatigue between sessions. 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 establish a manageable volume; in weeks five to seven, you gradually extend the rep ladders; and in weeks nine to eleven, you add longer unassisted sets. Weeks four and eight are easier, and week twelve reduces volume before the test. If recovery can't keep up with the load, volume stays the same or is reduced rather than increased just to fit the calendar. Twelve weeks is a guideline with no guarantee of results: the preparation needed depends on your starting max, the load of each pull-up depends on your weight, and how often you do hard sessions depends on recovery.
See how 1trAIner works
What you get during 7 days of free access
- In the first free 7 days, fill out the questionnaire about your experience, schedule, and other training, then measure your current max clean pull-ups.
- Get the first week of the plan with 3–4 sessions, including set distribution, rest, and an easier workout.
- Submit your set results and notes on recovery: the coach will review what you did and adjust the number of sets or reps.
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 “Do 20 pull-ups in one set in 12 weeks”, 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.