Weight loss and healthy lifestyle
Lose weight and ease into regular workouts over 12 weeks
For those starting from scratch who want to get into a routine without stress.
- 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.
If you haven't exercised in a while, the goal for 12 weeks is to find a manageable rhythm of movement and gradually move to regular workouts. The starting load can consist of walks and simple exercises; the duration depends on your initial condition. Weight loss also requires attention to nutrition, and if you have health restrictions, you should discuss the allowable load with a doctor.
The coach builds a plan around your fitness, limitations, and free time, without requiring you to immediately sustain a full training regimen. Data from your Garmin or Apple Watch syncs automatically. After each workout, the plan is recalculated, and your messages about fatigue or discomfort help refine it.
In the first weeks, learn to perform movements at a comfortable pace and notice how your body responds to the load. Then the duration or difficulty of sessions increases only with sufficient recovery. By the end of 12 weeks, you compare which activities have become more habitual and easier; there is no fixed rate of weight loss or required endurance level.
What you get during 7 days of free access
- At the start of the free 7 days, you fill out a questionnaire: exercise experience, limitations, available time, and your goal for returning to activity.
- You receive the first week of the plan with a manageable starting load, not a standard for a trained athlete.
- You receive a review of completed workouts and share how you feel so the coach can adjust upcoming sessions.
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 “Lose weight and ease into regular workouts over 12 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.