Fitness tests, GTO and pull-ups
Do 20 push-ups in one set in 4 weeks
Your first twenty reps in one set: technique, rep ladders, and training 3–4 times a week.
- Training timeframe
- 4 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.
For 20 push-ups in one set, it's important to keep your body in a straight line and maintain the same range of motion from the first rep to the last. If you can currently do 8–10 clean reps, an example starting point is 3–4 sessions a week with 3 sets of 4–6 reps: that's 9–12 sets and 36–72 reps a week. Rest 1.5–3 minutes between sets; if your technique breaks down earlier, reduce the number of reps or the difficulty of the variation.
In 1trAIner, the coach is an AI: it builds a plan around your current max, available days, and time for a session. Data from a Garmin or Apple Watch syncs automatically, while you log your push-up count and technique notes separately. After each workout, the plan is recalculated based on the sets you completed and your notes about fatigue. The first 7 days are free, then a subscription costs 450 ₽ per month or 4999 ₽ per year, with no automatic charges.
In the first week, you reinforce technique; in the second, you gradually add sets or short rep ladders, for example 2–3–4 reps. If you can't do regular push-ups yet, the coach can include incline push-ups with your hands on a raised support and separate negative reps — slow lowering. Week four is lighter before the test, and if fatigue has built up, the recovery week is moved earlier. Four weeks is a guideline, not a promise: the timeline depends on your starting result, weight, experience, and recovery.
See how 1trAIner works
What you get during 7 days of free access
- At the start of the free 7 days, fill out the questionnaire about your schedule and experience, then measure your current push-up max while maintaining technique.
- Get the first week of the plan: 3–4 sessions with the chosen push-up variation, number of sets, and rest periods.
- Log the reps you completed and your fatigue: the coach will review the first sessions and adjust the load for the next week.
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 push-ups in one set in 4 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.