Weight loss and healthy lifestyle
Lose weight and get into regular workouts in 12 weeks
More movement in an ordinary day and workouts that fit your schedule.
- 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 the goal is to build regular movement into a sedentary workday and support weight loss. To do this, look for available opportunities: walk part of the way, take a walk during your break, set aside time for a workout in advance. Everyday activity complements your sessions, but it doesn't replace the role of nutrition and recovery.
The coach builds a plan around your level, working hours and the time you have on weekdays and weekends. Data from Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. If meetings or a business trip change your schedule, you tell the coach so the load can be moved or adjusted.
In the first weeks you check when sessions conflict least with work. Then you lock in the days that suit you and adjust the volume based on sleep and work fatigue. By the end of 12 weeks you assess consistency, overall activity and weight trends, not just the number of workouts after a particularly free week.
What you get during 7 days of free access
- During the free first 7 days you fill in the questionnaire, set a goal and specify your working hours, commute and free time.
- You get the first week of the plan with sessions on the days you have available and time for recovery.
- You get a workout review and discuss with the coach what you managed to fit around work and where the schedule needs to change.
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.