Aim to pass the fitness test in 12 weeks: a 3 km run and pull-ups

Preparing for service involves two tasks — a 3 km run and pull-ups — and the target time, number of reps and test rules need to be clarified according to your service requirements. An example week is 3–4 sessions with running separate from strength work: two runs and one bar session, plus one more easy technique session if recovery allows. If pressing exercises are part of the preparation, they are separated from pulling movements by day and sessions are redistributed rather than adding to the schedule without accounting for rest. Between pull-up sets, leave 2–3 minutes to maintain range of motion and avoid turning strength work into a race against the clock.

In 1trAIner the coach is an AI: it builds a plan based on your current 3 km result, maximum pull-ups, test requirements and available days. Data from a Garmin or Apple Watch syncs automatically; you enter pull-up counts and technique notes separately. After each workout the plan is recalculated: fatigue from running is taken into account when choosing the next strength load and vice versa. The first 7 days are free, then a subscription costs 450 ₽ per month or 4999 ₽ per year, with no automatic charges.

Weeks one to three establish the balance between running and strength training. Weeks five to seven add running intervals suited to your current readiness and pull-up ladders; negative reps can replace some pull-up work if needed. Weeks four and eight are recovery weeks. In weeks nine to eleven, the two events are tested separately under the official rules. If you are ready to take the test, week twelve reduces training volume beforehand. With two goals, training time and recovery are shared between endurance and strength, so progress in each event is usually slower than when training for that event alone. Twelve weeks is a guideline, not a guarantee of passing: the timeline depends on your starting level in both events and your recovery.