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 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.
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 load changes based on how you complete the plan, not to speed things up before a holiday. By the end of 12 weeks, you compare endurance, consistency and weight dynamics with your starting numbers; a specific clothing size is not a promised outcome.
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 refines the further load based on your completion and how you feel.
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.