Weight loss and healthy lifestyle
Lose weight and get into regular workouts in 12 weeks
A realistic 8–12 week plan with no promises of losing ten kilograms in a month.
- 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.
If you have 12 weeks until summer, you can dedicate them to regular workouts and gradual weight loss. A realistic task is to find a load you can sustain without exhaustion and to sort out your nutrition. A date on the calendar is no reason to drastically cut food or train through fatigue.
The coach builds a plan for your starting level and the days you can actually train. Data from a Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. If your schedule changes or fatigue builds up, you tell the coach so the load can be adjusted.
The first weeks are for learning the exercises and assessing recovery between sessions. After that, the training load changes based on how you complete the plan, not to rush progress before a holiday. By the end of 12 weeks, you compare your endurance, consistency and weight trends with where you started; a specific clothing size is not a promised outcome.
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: your summer goal, current fitness and available time for the next 12 weeks.
- You get the first week of the plan with an initial load and recovery days.
- You get a review of your first workouts; the coach adjusts your upcoming training load based on what you completed and how you feel.
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.