Weight loss and healthy lifestyle
Lose weight and get into a regular workout routine in 12 weeks
Consistency comes from a plan and feedback, not willpower.
- 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 not to get through without a single missed session, but to learn to return to regular workouts and keep weight loss going. That takes a doable plan and a clear next step, including after a tough week. Nutrition and recovery stay part of the task: motivation doesn't make up for excessive load.
The coach builds a program for your level and real schedule, not an ideal one. Data from your Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. After a missed session, you tell the coach why and how you feel so the plan can be adjusted instead of trying to catch up on everything at once.
In the first weeks you figure out what most often keeps you from starting a session: an inconvenient time, difficulty, or fatigue. Then, together with the coach, you refine the plan and track whether you manage to get back after breaks. By the end of 12 weeks, progress can be judged by how steady your routine is, how well you handle the load, and your weight trend — without demanding perfect discipline.
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, set a goal, and share what used to keep you from sticking with workouts.
- You get the first week of the plan for your level and available days, with clear workout tasks.
- You get a review of completed sessions; if you missed any, you discuss the reasons and adjust the plan with the coach.
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 get into a regular workout routine 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.