Running
Heart rate zone workouts: 12-week preparation
Let's figure out where your zones actually are and stop running every workout at the same pace.
- 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.
The goal for these 12 weeks is to learn to separate easy and intense running by how your body responds, not just by speed. Age-based zone estimates give only an approximate benchmark, and watch readings can contain errors. So heart rate needs to be compared with breathing, how you feel, and the conditions of the session.
The coach in 1trAIner picks initial benchmarks for your level and builds a plan around the days you have available. Once you connect Garmin or Apple Watch, data syncs automatically, and the plan is recalculated after every workout. Unusual heart rate spikes are reviewed in the context of the workout rather than automatically taken as a change in fitness.
First it becomes clearer which effort really stays easy. Then, as data accumulates, benchmarks and the balance of loads are refined, without promising lab-accurate zones. Progress is assessed on comparable routes and in similar conditions using heart rate, pace, and how you feel together.
What you get during 7 days of free access
- First 7 days free: fill out the questionnaire about your goal, experience, heart rate source, and any known test results.
- Get the first week of your plan with preliminary heart rate and perceived effort benchmarks.
- Review your run data, possible measurement errors, and breathing on easy runs to refine your zones.
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 workouts: 12-week 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.