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 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.
If you haven't exercised in a while, the goal over 12 weeks is to find a manageable activity routine and gradually build up to regular workouts. You may start with walks and simple exercises, with session length based on your current condition. Weight loss also requires attention to nutrition. If health issues limit your activity, discuss an appropriate level of exercise 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.
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: 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
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 “Lose weight and ease into regular workouts 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.