Welcome to Znany Trener
Znany Trener is a hybrid platform combining artificial intelligence with the convenience of Telegram messenger. Our system generates adaptive running plans that adjust to you week by week. Your coach works wherever suits you: in Telegram, in the browser and in the Android app.
Getting Started
1. Create an Account
Sign up on our website using your email address. You get 7 days of full access with no card β then you pick a plan from 29 PLN/month.
Sign up now2. Connect with Telegram
This is a key step for convenience. Connecting your account will allow you to receive plans and report progress straight from the chat.
3. Complete Runner Profile
This is the most important moment. For AI to create a plan perfectly tailored to you, it needs to know your parameters:
- Goal: (e.g., first marathon, fitness improvement, weight loss)
- Level: (beginner, intermediate, advanced)
- Parameters: (age, weight - for calculating loads)
Without this data, you'll receive a generic plan. After completing it, the system will generate your first personalized week.
Complete your profileWatch the runner onboarding: Telegram bot flow, profile setup, and first workouts.
Where to do what?
π€ Telegram Bot
Daily work
- Receiving today's plan
- Reporting workouts
- Quick break reporting
- Motivation and reminders
π» Web Dashboard
Strategy & Analysis
- Full week overview
- Profile and goals editing
- Payment management
- Advanced charts
Your Trainer in Telegram
Most interactions happen through buttons in the chat. You don't need to type complicated commands β the system will ask about your workout completion.
You'll receive a training reminder in the morning.
Click "Done" after your run or "Skip" if you couldn't make it.
Rate the difficulty so AI can adjust next week.
Useful commands:
Shows your training plan for the current week.
Details of the next training with tips.
Report a break (illness, injury).
Today's plan: 40 min Easy Run + 6x100m Strides.
Remember to warm up! Ready?
How do you rate the difficulty? This is important for future plans.
AI Assistant (Chat Advisor)
Your personal running advisor
In the Dashboard you'll find a dedicated chat with AI Assistant. This is not an ordinary chatbot β this assistant knows your profile, your current plan, and your progress.
What can you ask?
"How to run faster?", "What to eat before a race?", "Explain today's workout", "How should I recover after a long run?".
Progress analysis
The assistant has access to your history. You can ask: "Am I making progress this month?".
π π Where to find it?
Go to Dashboard and select the AI Assistant tab in the side menu.
β οΈ β οΈ What the Assistant CAN'T do?
- βCan't change your training plan (that's done by the main algorithm on Sundays).
- βCan't edit your data (weight, goal) β it will redirect you to profile settings.
- βDoesn't save workouts β that's what the Telegram Bot is for.
Training System
Week-by-week adaptation
Znany Trener doesn't give you a ready PDF for 3 months. Our AI analyzes your progress every week. Each plan week lasts 7 days, counted from your start day. When it ends, you get a new plan for the next week, adjusted to how you did.
Beginner
Walk-runs, building aerobic base, learning consistency. Goal: 30 min continuous running.
Intermediate
Introduction of intervals, longer runs, pace work.
Advanced
Complex sessions, periodization, preparation for specific results.
How to rate workouts?
This is the most important element of cooperation with AI. Your feedback after each workout is fuel for the algorithm. Be brutally honest. Don't try to impress the machine β it's not judging you, it's assessing the load.
"Could run further/faster without problem".
AI reaction: Will slightly increase intensity next week.
"Got tired but feel satisfied. This is what I needed".
AI reaction: Will maintain current progression curve.
"Barely finished. Struggled for breath".
AI reaction: Will reduce loads to prevent overtraining.
Intervals.icu & Watch
Intervals.icu is a free analytics platform for athletes that connects to your sports watch. With our integration, your training plans are automatically pushed to your watch, and activity data flows back into our system.
How to connect?
1. Create an Intervals.icu account
Go to intervals.icu and sign in with your Garmin, Polar, Suunto, or other watch account. Intervals.icu is free.
intervals.icu2. Copy your API Key
In Intervals.icu, go to Settings (gear icon) β Developer. You'll find your API Key there β copy it.
3. Paste in Znany Trener settings
Go to Dashboard β Settings β Intervals.icu section. Paste the copied API Key and click "Connect".
Go to settingsSupported watches
Intervals.icu supports any watch that syncs data through one of the platforms above. Just connect your watch account to Intervals.icu.
Troubleshooting
Bot doesn't respond to my messages
When will I get my new week plan?
I want to change my training goal (e.g., to marathon)
Glossary & Notation
Types of Training
Easy Run
Foundation of training. Pace at which you can talk freely without breathlessness. Builds aerobic base.
Strides / Pick-ups
Short (e.g., 20-30 sec), dynamic segments run at 80% capacity. Improve technique and activate muscles.
Intervals
Alternating fast running and jogging. Very demanding, builds speed and anaerobic capacity.
Long Run
Longest training of the week (usually on weekend). Slow pace, time on feet matters.
What do the icons in the plan mean?
Management
Illness or Injury
Don't force yourself to train. Use /break command in the bot to report a break. The system will pause your plan and prepare a gentle return to training when you recover.
Subscription Cancellation
You can cancel anytime. Go to Dashboard β Subscription and click "Payments and invoices". You'll keep access until the end of the paid period.
Changing Application Language
You can change the application language at any time. Go to Dashboard β Settings and find the "Language" section. Click on π΅π± Polski or π¬π§ English β the change will be saved automatically and the entire UI will be translated.
Reporting Bugs
Found a bug or have a suggestion? In the dashboard, you'll find a π "Report issue" button in the bottom right corner. Click to open the report form.
Report categories:
π‘The more precisely you describe the problem (what you did, what happened, what you expected), the faster we can help!
Ready to train?
Go to Dashboard