Weight loss and healthy lifestyle
Lose weight and ease into regular workouts in 12 weeks
Small changes you can stick with longer than any strict regimen.
- 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.
The goal for 12 weeks is to make movement part of an ordinary day and support gradual weight loss. You can start with walks and activities that already have a place in your schedule, rather than rebuilding your whole life. Nutrition and sleep also matter for weight change: one new habit does not replace overall balance.
The coach builds a plan around your fitness and daily schedule, including days when you have little time. Data from Garmin or Apple Watch syncs automatically, and the plan is recalculated after each workout. If your usual routine changes, you tell the coach so the next sessions can be adjusted.
In the first weeks, you find out which activities you can repeat without constantly talking yourself into them. Then you settle into a comfortable rhythm and increase the training load only as your readiness allows. By the end of 12 weeks, progress means fewer unplanned missed sessions, a steadier routine and looking at weight trends over the whole period rather than a single day.
See how 1trAIner works
What you get during 7 days of free access
- During the free first 7 days, you fill out the questionnaire, set a goal, and note where your routine already has room for movement.
- You get the first week of the plan with manageable sessions on the days you choose.
- You review completed workouts and the reasons for missed sessions with the coach, so the next version of the plan fits your daily life better.
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 in 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.