Trail running and ultra
Elevation gain and downhill technique: 12 weeks of preparation
Downhills win races and wreck your legs — we build technique and teach your muscles to take the beating.
- 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 the goal is to learn to handle elevation gain and move downhill with more confidence without chasing speed. That takes a gradual introduction to the terrain, strength work and attention to how your muscles respond after descents. Weekly load is best judged not only by distance: steepness, surface and the number of descents change its character.
The 1trAIner AI coach builds a plan around your level, schedule and the hills or stairs you have available. Data from Garmin or Apple Watch syncs on its own. After every workout the plan is recalculated, and your comments on muscle soreness and confidence on descents add to what the watch shows.
You start with gentle, familiar sections and a small share of downhill work, then the difficulty changes based on how you tolerate the load. Progress shows up as steadier movement, better pace control and recovery after similar routes, not as a record on a steep descent. The first 7 days are free, the subscription costs 450 ₽ per month or 4999 ₽ per year. No automatic charges.
What you get during 7 days of free access
- In the first 7 free days, fill in the questionnaire about your 12-week goal, terrain experience, available routes and past injuries.
- Get the first week of the plan with easy work on climbs, controlled descents and stability exercises.
- Review your first workouts and how you feel after them with your coach to adjust the share of elevation and recovery time.
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 “Elevation gain and downhill technique: 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.