Yoga and mobility
Yoga for amateur athletes: 8 weeks of preparation
A practice that adds mobility and relieves stiffness after workouts.
- Training horizon
- 8 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 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.
At the start you master accessible positions and calm transitions, then sequences can become more complex if the load is handled well. Progress shows in more confident control of movement and in how well the practice fits into 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.
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
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 “Yoga for amateur athletes: 8 weeks of preparation”, 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.