Standards, GTO and pull-ups
Do 50 push-ups from the floor in one set in 8 weeks
Fifty reps rely on the endurance of your pushing muscles and core control.
- Training horizon
- 8 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.
In a set of 50 push-ups, you need to maintain not only the pace but also your body position when the last reps get harder. If your max is already around 25 reps, an example starting load is 3–4 sessions per week with 4 sets of 10–12 reps, that is, 12–16 sets and 120–192 reps per week. Between sets, rest 1.5–3 minutes, and end a long series when you can no longer maintain the accepted range of motion.
In 1trAIner, the plan is built by a coach — AI: it starts from your current max and how sessions fit into your schedule. Data from a Garmin or Apple Watch is uploaded automatically; you add the results of your push-up series yourself. After each workout, the plan is recalculated based on your report and your notes about fatigue, so a hard session isn't repeated out of inertia. First 7 days free, subscription after that is 450 ₽ per month or 4999 ₽ per year, no automatic charges.
In the first and second weeks, you lock in an even pace; in the third, you increase the number of sets if the previous volume is done without losing form. After an easy fourth week, the plan includes ladders and longer series, and if needed, negative reps replace some of the short technical sets rather than being added on top. The seventh week helps assess readiness for a long set, and the eighth is made easier before the test. Eight weeks is a guideline for preparation, not a promised result: the timeline depends on your starting level, weight, experience, and recovery.
What you get during 7 days of free access
- Start the free 7 days with the questionnaire and a max test: note at which rep your pace and body position change.
- Complete the first week of the plan with 3–4 sessions, alternating short technical sets and volume work.
- Submit the number of reps completed and notes about fatigue: the coach will review where quality drops and adjust the length of the series.
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 50 push-ups from the floor in one set in 8 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.