Running
Heart rate zone interval workouts: 12 weeks of preparation
Intervals that actually make you faster: the right rep length, pace, and recovery between them.
- Training horizon
- 12 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.
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.
What you get during 7 days of free access
- In the first 7 days, fill out the questionnaire for free about your goal, interval 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
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 “Heart rate zone interval workouts: 12 weeks of preparation”, 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.