Cross-country skiing
Roller skiing and summer training: a 12-week programme
The base you build in summer shapes your skiing in February.
- Training timeframe
- 12 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
Form and fatigue
Not a feeling, but a curve
The first 7 days are free, no card needed. No automatic charges: you renew your subscription 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.
See how 1trAIner works
What you get during 7 days of free access
- During your first 7 free days, fill out the questionnaire: your winter skiing experience, roller skiing skills, available training areas and goal for the 12-week summer programme.
- 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
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 “Roller skiing and summer training: a 12-week programme”, 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.