Yoga and mobility
Yoga for amateur athletes: 8 weeks of practice
A practice that adds mobility and relieves stiffness after workouts.
- Training timeframe
- 8 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
Trainer remembers
Said once — noted
The first 7 days are free, no card needed. No automatic charges: you renew your subscription manually.
Over 8 weeks, the goal is to fit yoga into your sports schedule so that it complements your main training load rather than competing with it. This calls for manageable sessions, attention to breathing, and movement without pain. The duration and frequency of practice depend on your experience, schedule, and fatigue after sport.
In 1trAIner, the plan is put together by an AI coach: it takes into account your level, main workouts, and available time. Data from a Garmin or Apple Watch syncs automatically, and the plan is recalculated after each workout. How you feel during practice is worth noting separately: heart rate alone can't tell you how comfortable a particular pose is.
You start by learning manageable poses and gentle transitions. Sequences can then become more complex if you're coping well with the training load. Progress shows in more confident movement control and how well the practice fits into your recovery between workouts. The first 7 days are free. After that, a subscription costs 450 ₽ per month or 4999 ₽ per year, with no automatic charges.
See how 1trAIner works
What you get during 7 days of free access
- Fill out the questionnaire: specify your main sport, training schedule, yoga experience, and limitations, then set a goal for 8 weeks.
- Get the first week of the plan with practices arranged around your main workouts, and start with accessible movements.
- Get a review of completed sessions based on watch data and how you feel; the coach recalculates the plan after each workout.
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 “Yoga for amateur athletes: 8 weeks of practice”, 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.