Weight loss and healthy lifestyle
Lose weight and ease into regular workouts in 12 weeks
Small steps that stay with you longer than any strict system.
- 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.
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 check which actions you can repeat without constantly talking yourself into them. Then you settle into a comfortable rhythm and increase the load only as your readiness allows. By the end of 12 weeks, progress markers are fewer accidental missed sessions, a steadier routine, and weight trends over the period rather than for a single day.
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
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 in 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.