Weight loss and healthy lifestyle
Work towards weight loss and a regular training routine over 12 weeks.
A moderate calorie deficit and regular workouts instead of exhausting marathon sessions at the gym.
- Training timeframe
- 12 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
Weight and energy balance
Burned, ate, see the trend
The first 7 days are free, no card needed. No automatic charges: you renew your subscription manually.
Over 12 weeks, the goal is to establish a training routine and lay the groundwork for gradual weight loss. That takes a manageable training load, recovery and a moderate calorie deficit, not trying to exhaust yourself in a single session. Workout frequency and duration depend on your fitness; we don't promise a specific change in weight.
In 1trAIner, the coach builds a plan around your level, available days, and time for workouts. Data from Garmin or Apple Watch syncs automatically. After each workout, the plan is recalculated based on the completed load, and you can write to the coach about how you feel.
In the first weeks you choose a load that still leaves you energy for everyday things. After that, volume grows as your readiness increases, and by the end of 12 weeks progress can be assessed by how regularly you train, how well you tolerate the load, and your weight trend. After 7 free days, the subscription costs 450 ₽ per month or 4999 ₽ per year; there are no automatic charges.
See how 1trAIner works
What you get during 7 days of free access
- At the start of the free 7 days, you fill out a questionnaire: current activity, limitations, schedule, and your 12-week goal.
- You receive the first week of the plan with a load suited to your fitness and time for recovery.
- After completing workouts, you receive a review; the coach takes data and how you feel into account when recalculating the plan.
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 “Work towards weight loss and a regular training routine over 12 weeks.”, 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.