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 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.
Over 12 weeks, the aim is to combine regular workouts with nutrition that supports recovery and a moderate calorie deficit. Pay attention not only to what you eat, but also to hunger, fullness and your energy during workouts. Your watch's calorie-burn readings are estimates: don't use them to calculate exactly how much food you need to "work off".
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.
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 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
-
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.
-
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.
-
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 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.