Fitness tests, GTO and pull-ups
Do 30 push-ups in one set in 6 weeks
Thirty push-ups in a row is a matter of smart weekly volume, not willpower.
- Training timeframe
- 6 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
The first 7 days are free, no card needed. No automatic charges: you renew your subscription manually.
To reach 30 push-ups in a row, it helps more to build quality weekly volume than to test your max in every session. If your current result is around 15 reps, a starting option could be 3–4 sessions a week with 4 sets of 6–8 reps: 12–16 sets and 72–128 reps per week. Rest between sets is 1.5–3 minutes, and reps count only with the same range of motion and no sagging in your torso.
The AI coach in 1trAIner plans your training volume around your current performance and schedule, including your other workouts. Data from Garmin or Apple Watch syncs automatically, and you log completed sets in your report. After each workout, the plan is recalculated, with your fatigue notes helping determine the next session's load. The first 7 days are free; then it's 450 ₽ per month or 4999 ₽ per year, with no automatic charges.
The first two weeks are for finding a volume you can handle, then you add sets or reps without increasing everything at once. In weeks three and five, some regular sets can be replaced with ladders, and negative reps can be used separately to practise controlled lowering if your technique needs work. Week four is lighter, and volume is reduced again before the test in week six. Six weeks is a guideline: if your starting maximum rep count is low, you'll need longer. Body weight, experience, and recovery also affect your rate of progress.
What you get during 7 days of free access
- During the first free 7 days, fill out the questionnaire and measure your max clean push-ups, also noting other pressing work.
- Start the first week of the plan with 3–4 sessions and a manageable volume, without retesting your max every day.
- Log your set results and how tired you feel: the coach will compare the plan with what you did and adjust the weekly volume.
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 30 push-ups in one set in 6 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.