Running
Intervals guided by heart rate zones: 12 weeks of training
Intervals that actually make you faster: the right rep length, pace, and recovery between them.
- Training timeframe
- 12 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
Map: capture territory
Runs turn into capturing territory on the map
Video text
The area on the map isn't yours yet. You run a loop around the park — and the land inside the loop becomes yours. You run through a neighbor's section — you take that too. In the runners' ranking you move up to first place.
The first 7 days are free, no card needed. No automatic charges: you renew your subscription manually.
Over 12 weeks you can build consistent interval work if easy regular running already feels manageable. The goal is to match the length of fast segments and recovery to your level, not to hit your maximum heart rate every time. On short reps, heart rate lags, so it needs to be compared with pace and how the effort feels.
The coach in 1trAIner takes your fitness and schedule into account, placing intervals separately from other hard training. After connecting Garmin or Apple Watch, watch data syncs automatically, and the plan is recalculated after every workout. The review looks not only at the fast segments but also at the quality of recovery between them.
At first, it's more important to learn to perform the repetitions evenly and not speed up beyond the target. Then, based on readiness, one of the workout parameters changes: duration, number of intervals, or rest. Progress is visible in the consistent quality of the whole set, not in the fastest single repetition.
See how 1trAIner works
What you get during 7 days of free access
- During your first 7 free days, fill out the questionnaire about your goal, interval training experience, and usual running intensity.
- Get the first week of the plan with easy sessions and introductory interval work, if your base allows.
- Review your rep pace, heart rate response, and recovery periods to refine the next set.
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 “Intervals guided by heart rate zones: 12 weeks of training”, 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.