Standards, GTO and pull-ups
Do 20 push-ups in one set in 4 weeks
The first twenty reps in one set: technique, ladders, and a frequency of 3–4 times a week.
- Training horizon
- 4 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.
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 ladders, for example 2–3–4 reps. If you can't do regular push-ups yet, the coach can include an elevated-surface variation and separate negative reps — slow lowering. Before the test attempt, the fourth week is made easier, and if fatigue has built up, the easy week is moved earlier. Four weeks is a guideline, not a promise: the timeline depends on your starting result, weight, experience, and recovery.
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
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 “Do 20 push-ups in one set in 4 weeks”, 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.