Yoga and mobility
15-minute morning practice: 8 weeks of preparation
Fifteen minutes in the morning so your body wakes up before your head does.
- 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.
The goal for 8 weeks is to find a stable place for 15 minutes of practice in your morning schedule. To do this, it helps to set aside the time in advance and choose accessible movements rather than looking for a new routine each time. After sleep, start without sudden effort and don't try to immediately repeat the range of motion you're used to during the day.
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 the chosen time works for you; after that, the combinations of exercises may change based on your readiness. Progress means starting your practice with less organizational effort and performing the movements more confidently, without stretching the session beyond 15 minutes. The first 7 days are free. After that, the subscription costs 450 ₽ per month or 4999 ₽ per year, with no auto-renewal.
What you get during 7 days of free access
- In the questionnaire, specify your experience, limitations, and wake-up time; choose a place for 15 minutes of 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 workout review based on your morning how you feel and actual completion; the coach recalculates the plan after every session.
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 “15-minute morning practice: 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.