Cross-country skiing
Roller skiing and summer training: a 12-week preparation
The summer base determines what your February will look like.
- 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 of summer training, the goal is to maintain skiing skills and build endurance without snow. The plan combines roller skiing, accessible aerobic work and strength training, but their share depends on your experience. Roller skiing requires a helmet, a suitable safe area and the ability to control your speed; if you don't have that yet, you can build your training base with other means.
The 1trAIner coach tailors the plan to your level, work schedule, equipment and available routes. Data from your Garmin/Apple Watch syncs automatically, and the plan is recalculated after every workout. Report heat, surface conditions and fatigue from other activities so that your summer load isn't judged by pace and duration alone.
At the start, your tolerable volume and a convenient mix of roller skiing, aerobic and strength sessions are determined. Then, as you adapt, the duration of easy work increases, and more intense sessions are added only when your readiness is sufficient. Progress shows in how stable your movement is by the end of a session and in your recovery between workouts, not in speed on a dangerous descent.
What you get during 7 days of free access
- In the first 7 days, free of charge, fill out the questionnaire: winter experience, roller skiing skills, available areas and your goal for the 12-week summer training.
- Get the first week of the plan with aerobic and strength work, and, if you have the skills and safe conditions, roller skiing sessions.
- Review your first workouts, your response to heat and your recovery with the coach to refine the volume and mix of loads for the next week.
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 “Roller skiing and summer training: a 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.