Weight loss and healthy lifestyle
Lose weight and get into regular workouts in 12 weeks
Nutrition diary and training load in one place — that's how you see the real balance.
- 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.
Over 12 weeks, it matters to link regular workouts with nutrition that helps you recover and maintain a moderate calorie deficit. It's useful to notice not only what you eat, but also hunger, fullness, and energy during workouts. Calorie burn readings on your watch are approximate: don't use them to calculate exactly how much food you need to "earn back".
The coach builds a plan for your level and schedule, and you can talk about nutrition and low energy when reviewing your training load. Data from Garmin or Apple Watch syncs automatically. After each workout, the plan is recalculated based on what you completed; your messages about how you feel help refine the load.
In the first weeks, you observe whether you have enough energy for workouts and how you recover afterward. Then you assess changes in nutrition and training load together, without drawing conclusions from a single weigh-in. By the end of 12 weeks, progress is not just weight trends, but also a clearer routine of eating and working out without constant exhaustion.
What you get during 7 days of free access
- During the free first 7 days, you fill out the questionnaire, set your goal, and describe your usual eating and activity patterns.
- You receive the first week of the training plan for your fitness and schedule.
- After workouts, you get a review and tell the coach about hunger, fatigue, and recovery so the load can be adjusted.
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 get 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.