Yoga and mobility
Stretching and flexibility: 8 weeks of training
Regular, planned stretching instead of the occasional all-out session.
- 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, you can build a consistent flexibility routine, without a set target for how deeply you should be able to bend by the end. What matters is regular practice, a suitable training load and pain-free movement, not maximum effort in every exercise. Your starting range of motion and previous experience determine where the plan begins.
In 1trAIner, the AI coach selects a plan for your flexibility level and the time you are ready to devote to sessions. Data from Garmin or Apple Watch syncs automatically, and the plan is recalculated after each workout. For reviewing stretching, your notes on tension and how you feel after a session are especially important: a watch does not convey these sensations.
At the start, the task is to find comfortable positions and master them without jerking, then the load changes based on your response to previous sessions. Progress can be tracked by how calmly and confidently you perform familiar movements, even if the range has barely changed so far. The first 7 days are free. Then you can choose a subscription for 450 ₽ per month or 4999 ₽ per year; there are no automatic charges.
See how 1trAIner works
What you get during 7 days of free access
- Fill out the questionnaire about your stretching experience, limitations, and schedule; formulate a goal without committing to reach a specific pose by a deadline.
- Get the first week of the plan and complete the initial sessions within a comfortable range, noting comfort and tension.
- Get a review of your stretching sessions and how you responded; the coach recalculates the plan after each session, without increasing difficulty just to keep up with a schedule.
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 “Stretching and flexibility: 8 weeks of training”, 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.