Yoga and mobility
15-minute morning practice: an 8-week programme
Fifteen minutes in the morning so your body wakes up before your head does.
- 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.
The goal over 8 weeks is to make 15 minutes of practice a regular part of your morning routine. Setting aside time in advance and choosing manageable movements is more useful than looking for a new routine each time. Start gently after waking up, and don't try to match your usual daytime range of motion straight away.
The 1trAIner AI coach builds a plan for your level and morning schedule while keeping the session format at 15 minutes. Data from a Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. Note how the practice felt after waking up so that adjustments take into account more than just the watch data.
In the first weeks, you learn the sequence of movements and check whether your chosen time works for you. After that, the exercise combinations may change based on your readiness. Progress means finding it easier to get started and performing the movements more confidently, while keeping sessions within 15 minutes. The first 7 days are free. After that, the 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
- In the questionnaire, specify your experience, limitations and wake-up time; choose a 15-minute slot for practice in your morning schedule.
- Get the first week of the plan with 15-minute morning sessions and start learning the movements at a calm pace.
- Get a review of your sessions based on how you feel in the morning and what you actually completed; the coach recalculates the plan after every practice.
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 “15-minute morning practice: an 8-week programme”, 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.