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 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 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, tell the coach so workouts can be rescheduled or the training load adjusted.
In the first weeks, you find out when workouts fit best around work. Then you settle on suitable training days and adjust the volume based on sleep and work-related fatigue. By the end of 12 weeks, you assess consistency, overall activity and weight trends, not just how many workouts you fitted into one unusually quiet week.
See how 1trAIner works
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
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 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.