Walking and Nordic walking
Walking and Nordic walking: regular workouts for 8 weeks
With poles, the upper body engages and the load is distributed more gently.
- Training horizon
- 8 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 8 weeks is to make walking with poles a regular habit and to pay attention to coordinated arm and leg work. Getting comfortable with the movement matters more than increasing distance or speed right away. Weekly volume is chosen based on your experience and how you feel: getting to know the poles and your usual activities require different loads.
The coach in 1trAIner takes into account your level, experience with walking poles and schedule, then builds a plan. Data from a Garmin or Apple Watch syncs automatically, and the plan is recalculated after each workout. Difficulties with the movement and discomfort should be mentioned separately: pace and heart rate alone cannot reliably assess technique.
In the first weeks, the focus is on a comfortable rhythm and movement control, not on how fast you cover the route. As you get used to it, you can increase the duration of sessions while keeping time for recovery. Progress is shown by how regularly you get out, more confident pole work as you feel it, and how well you tolerate the load. If your coordination gets worse with fatigue, it's worth postponing any increase in volume.
The first 7 days are free: you try the plan and get feedback on completed sessions. Continuing costs 450 ₽ per month or 4999 ₽ per year, with no automatic charges.
What you get during 7 days of free access
- In the first 7 free days, you fill out a questionnaire: your experience with poles, your goal and available time.
- You receive the first week of the plan with a manageable load and a focus on mastering the rhythm of walking with poles.
- You receive a review of completed sessions based on watch data and your comments about movement and fatigue; the plan is adjusted.
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 “Walking and Nordic walking: regular workouts for 8 weeks”, 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.