Expert coaching for triathletes, runners, cyclists and swimmers.
From your first race to the finish line of your dreams. I’M Inspiration is fueled by passion, driven by greatness
Greatness is born inside.
Greatness starts with smart training.
I’M Inspiration is a project born out of love and passion for the sport.
I’M Inspiration was born from a deep love of sport and a passion for helping athletes reach their full potential.
Whether you’re training for a triathlon, running your first 5K, pushing limits on the bike, or getting back into the pool — our app is your ultimate training ally.
We’ve reimagined the way athletes and coaches connect — creating a system that keeps you in perfect sync with your evolving plan. Training becomes more personal, more responsive, and more effective.
Here’s how we fuel your performance:
Instant updates – every time you mark a session as completed, rate the intensity, or share how you felt, your coach sees it instantly and can adjust your plan accordingly.
Seamless progress tracking – just log your workouts, rate the effort, and add notes on how you felt — we’ll take care of the rest. No manual check-ins, no second-guessing.
Personalized Insights – your notes become your personal training journal — a space to reflect, learn, and celebrate progress.
Custom-crafted training – your plan is built around your current fitness, goals, and training zones — and constantly updated to reflect here you are, and where you’re headed.
Because great race-day performance starts long before the starting line — with training that listens to your body and adapts to your life. Whether it’s a recovery week, travel, or a breakthrough session, your plan adjusts to keep you moving forward.
From first-time finishers to podium chasers, I’M Inspiration is your launchpad to endurance success. Join our growing community of athletes. We’re here to guide you — every session, every adjustment, every step of the way.
Train smart. Train with I’M Inspiration.
I’M Inspiration Pre-season Development Program
Click button below and complete the survey to qualify for 1 FREE month of triathlon coaching with the I’M Inspiration Team.
The order of applications counts.
Limited number of places!
Join us!
Whether you’re chasing your first finish line, taking on a new distance, aiming for a personal best or a podium finish — I’M Inspiration is built for athletes in triathlon, running, cycling and swimming.
I'M Inspiration - Official training platform of IRONMAN Poland
Set a goal for yourself, and we'll show you the way!
Before you start working together, you need to answer a few questions.
1. Which distance?
What distance do you want to start? We will prepare you from Sprint through the Full distance to Ultra distances.
2. When is the race?
Sign up for the race you want to participate in and enter this date in the App as your main race.
3. How much time do you have?
Think how many workouts per week you will be able to do: 6, 9 or 12? Or maybe you need a different solution?
4. How much do you desire it?
Triathlon is an individual sport. Everything will depend on your motivation and commitment.
Why us?
Since 2018, we’ve been building a powerful system designed to keep coaches and athletes in sync — instantly, effortlessly, and with total precision.
Whenever you update your training — log a session, rate its intensity, leave a note, upload a test result or change your race calendar — your coach is notified right away. That means your plan adjusts in real time, always reflecting where you are and where you’re headed.
Automation meets personalization. It’s training built around you.
- Seamless Garmin integration – your coach uploads your workouts, and they appear instantly on your Garmin watch. No copying, no guesswork. Just start your session, follow the steps, and focus on performance. It saves time, reduces stress, and keeps you on track — wherever you train.
- Personalized plans – based on your current fitness, goals and training zones
- Weekly plan updates on your rest day – we update your training plan every week on the day you choose to rest — so you always start fresh and focused. And if life throws you a curveball — a trip, a cold, a busy week — we adjust. You stay on track, without stress or losing momentum.
- Fast, human support – average response time: 36 minutes
- Real-time communication via in-app – notifications, email, push messages, and SMS
- Share your feedback after every workout – everything you log helps shape what’s next
- Prefer to talk? Message in the app – we’ll call you back ASAP
This isn’t just a training plan.
It’s a high-performance system — built since 2018 — designed to move with you.
Train smart. Train with I’M Inspiration.
INTEGRATION WITH GARMIN CONNECT
Sync all workouts with the Garmin Connect calendar. Your training plan will synchronize on the selected day off with the selected Garmin watch or cycling computer.
DON’T WASTE YOUR TIME ON MANUAL PLANNING OF WORKOUTS
New quality of swimming workouts. Define your pool length in the App.
Ease of performing even the most complex cycling training. Controlling the resistance of the bike home trainer based on the training assumptions suggested by the coach.
Run and enjoy your workout by following your coach’s assumptions. The watch will inform you how long to warm up, target interval pace, or rest time between legs.
Sign up & choose your plan
Download the app, create your profile, and pick one of five training plans: SOLO, BASIC, MEDIUM, ELITE or GOLD. Each plan gives you a different number of workouts per week — from 3 up to 18. You can switch plans anytime to match your goals or schedule. Next, fill out the New Athlete Questionnaire — this step is key. It helps us understand not just your goals, but your training background, availability, health, and experience level. Based on your answers, we’ll know how to structure your first training blocks and which control tests make the most sense for you. It’s the foundation we use to build a plan that fits you from day one.
Testing & starting strong
Once we review your info, we’ll assign your first control tests for swimming, cycling, and running — complete with clear instructions. If you’re coming back after a long break, no worries — we’ll start you off with a custom intro plan to ease you back in. From your test results, we’ll define training zones and set the right effort levels for your current fitness.
Training tailored to you
Your plan isn’t static — we adjust it regularly based on your performance, test results, and the feedback you log in the app. We track how you’re responding to the workload and fine-tune things to keep you progressing smoothly — all with your race day in mind.
Weekly updates — built around your life
Every week, you’ll get a fresh training schedule on your chosen rest day. To make it count, keep your app updated — log how you feel, rate your sessions, leave notes. And if anything’s coming up (travel, illness, schedule changes), let us know before your plan updates — we’ll adapt it, so your training fits your real life.
Your coach adds your sessions — and they appear automatically on your Garmin sport watch.
No need to copy anything, no back-and-forth. Just glance at your wrist and go.
It saves you time, keeps your training organized, and helps you stay focused on what really matters: showing up and giving your best.
Training plans
While these packages are optimized for triathlon, we also offer full flexibility — you can request a custom number of workouts per week to fit your schedule and goals.
We’re not limited to triathlon either. We create tailored training plans for running, cycling, and swimming, as well as for multisport events like duathlon, aquathlon, swimrun, and more.
Whatever your discipline, whatever your ambition — we’ll build the plan that gets you there.
| Triathlete Training Table | ||||
| Swimming | Running | Cycling | per week. | |
| BASIC | 1 | 2 | 3 | 6 |
| MEDIUM | 2 | 3 | 4 | 9 |
| ELITE | 3 | 4 | 5 | 12 |
| Sprint, Olympic, Middle, Long, ULTRA | ||||
| 1 | 2 | 3 | 4 | 5 | 6 | 7th day | |
| 1st week |
BASIC: 1 workout per day |
Free Free recovery |
|||||
| 2nd week |
MEDIUM: 3 days – 1 workout per day + 3 days – 2 workouts per day |
||||||
| 3rd week |
ELITE: 2 workouts per day |
||||||
| 4th week | Recovery week. | ||||||
Each package offers a solid structure, but they’re flexible by design. Want to focus more on swimming? Need an extra bike session? We can fine-tune your training mix within the plan to help you sharpen specific skills and get where you want to go
Choose currency:
For athletes training one sport discipline:
running, cycling or swimming.
Up to 6 workouts per week
4 updates per month,
each week new schedule
For athletes training in multi-sport disciplines:
triathlon, duathlon, aquathlon, swimrun or aquabike.
For people with limited free time
6 workouts per week
Flexible plan: train between 3 and 7 times per week, based on your time and training needs.
4 updates per month,
each week new schedule
For athletes training multi-sport disciplines:
triathlon, duathlon, aquathlon, swimrun or aquabike.
Optimum plan
9 workouts per week
the possibility of modifying the plan in the range of 8 to 10 workouts
4 updates per month,
each week new schedule
For athletes training multi-sport disciplines:
triathlon, duathlon, aquathlon, swimrun or aquabike.
For advanced athletes
12 workouts per week
the possibility of modifying the plan in the range of 11 to 14 workouts
4 updates per month,
each week new schedule
For athletes training multi-sport disciplines:
triathlon, duathlon, aquathlon, swimrun or aquabike.
Direct coaching care
Phone and email contact as often as necessary — no hard limits, just good sense.
Details in direct contact.
*currently no places available
Sample workouts
A SAMPLE SWIMMING WORKOUT
400 m warm-up,
4x(25 m front sculling, 25 m fists),
4x(50 m front crawl increasing speed, 15″ rest),
4x(25 m front crawl kicks increasing speed, 15″ rest),
3x(2x(100 m pace 1:35/100 m, 30″ rest), 200 m pace 1:40/100 m, 45″ rest),
400 m cool-down breath 2-4
WORKOUT DESCRIPTION
Start from 400 meters of light swimming. The next 200 meters are for technical exercises, where you swim alternately, one length on clenched fists, the other, the so-called “propeller”. These are two brilliant exercises for “the feeling of water”. For instructions on how to follow the instructions in the “Tips” section of the App. Swim front crawl 4 times 50 meters – start slow and accelerate to the end of the section, a 15 seconds pause after each strong finish. Finish the warm-up phase by swimming 4 times 25 meters just with a front front crawl legs motion with a 15 seconds interval.
The next task (the main part) looks more complicated, but you only need to think it over and remember it once without having to stick pieces of paper on the pool wall. You repeat the following sequence 3 times: 2 times 100 meters front crawl at 1 minute 35 seconds per 100 meters, taking a break of 30 seconds after each of the 200 meters, and then 200 meters front crawl at 1 minute 40 seconds per 100 meters. You rest for 45 seconds and start all that from the beginning. And so 3 times. At the end of the session, you start the cooldown process – 400 meters front crawl slowly to cool down the body by performing a breathing exercise, taking a breath alternately – one inhalation every 2 hand movements, and the other every 4 movements.
A SAMPLE CYCLING WORKOUT
30′ @157-210W,
3x(0’30” @366W cadence 95-105 / 1’30” @140-157W),
2x(8′ @252W / 2′ @140-157W, 4′ @266W cadence 55-60 / 3′ @140-157W, 2′ @280W / 4′ @140-157W),
30′ @157-210W
WORKOUT DESCRIPTION
In the beginning, you make an easy spinning for 30 minutes, holding the power in the range of 157-210W. Before the main part of the session, you do 3 intervals of 30 seconds per 366W, spin with a high cadence in the range of 95 to 100 rpm, with easy spin within the power range of 140-157W between each segment.
Now you come to the most important part of your session. For this part, it is a 3-segment sequence that you repeat twice. The first segment is 8 minutes with 252W, then during the break, you easy spin for 2 minutes in the range of 140-157W. The second segment is 4 minutes with 266W, spinning with a low cadence of 55-60 rpm, or in the case of outdoor rides and such a possibility, you perform this stage on an uphill. The break after this part lasts 3 minutes in the power range of 140-157W. The last third segment is a 2 minutes spin with 280W and a 4 minutes break, also in the range of 140-157W. After completing 2 such sequences, you go to 30 minutes of the cooldown, keeping the power in the range of 157-210W, just like during the warmup.
A SAMPLE RUNNING WORKOUT
5′ jog,
15′ pace 5:30/km,
3x(100 m stride pace 3:27/km, 100 m walk/jog),
10x(1′ uphill pace 3:54-4:21/km, 0’20” standing break + easy downhill returning to the start point),
15′ pace 5:30/km
WORKOUT DESCRIPTION
Start the session with 5 minutes of jog, and then for 15 minutes, run at a pace of 5 minutes 25 seconds per kilometre. After such an intro, we repeat the following sequence: run 100 meters rhythmically (pace around 3 minutes 27 seconds per kilometre, then you cover the next 100 meters while walking or jogging, or you return to the starting point. So you need to choose undulating terrain where you will find an elevation of several hundred meters with a slope of about 6-7% If there are no natural slopes in your area, the recommended solution is to use an adjustable incline treadmill at your local gym. Run up the hill 10 times for a minute keeping your pace between 3 minutes 54 seconds per kilometre to 4 minutes 21 seconds per kilometre. After each ascent, first rest for 20 seconds while standing still, then easy run to the starting point and repeat the task (in case of training performed on the treadmill goes to jogging or walking.) At the end of the session, make an easy run for 15 minutes at a pace of 5 minutes 30 seconds per kilometre.
Training tailored to your fitness, supported by clear guidance.
Your training volume is personalized based on the results of your control tests — so every session reflects your current capabilities and supports consistent progress. In the app, each workout comes with a clear structure and explanation. Just tap the info button in the upper right corner of the workout window to see all the details you need — so you’ll always know exactly what to do, with no confusion.
You’ll also find valuable resources in the Tips tab — including articles on nutrition and supplementation, effective recovery, gear recommendations, and mental strategies. Everything you need to support your development — both in training and beyond.
Below, you can download a sample 1 week training plan from the MEDIUM package (9 sessions/week).
The first version includes cycling workouts based on your FTP test (power-based).
The second version is based on heart rate zones.
Note: Please don’t follow the sample swim paces, run tempos, or cycling wattages as your own. These values are tailored for an advanced athlete and may differ significantly from your personal training zones.
How to join us?
- Download the App
Grab your phone and download the I’M Inspiration app from the App Store or Google Play.
Already installed? Make sure you’re using the latest version for the best experience. - Create Your Account
Sign in with Facebook, Google or Apple.
Prefer email? Register and confirm your account using the activation link sent to your inbox. - Complete Your Athlete Profile
Head to your “Profile” and fill in your details — this helps us tailor your training experience from the start. - Tell Us About Yourself
In the “More” tab, fill out the New Athlete Survey — your answers help us build a plan that fits you.
- Choose Your Plan and Start Training
Go to the “Profile” tab, tap “Manage your account”, pick your training package and complete the payment. You’re in.
Get ready to train right — here’s what you’ll need
Swimming workouts
For swimming, you’ll need standard gear — nothing fancy. Our sessions are designed without extra accessories like fins or pull buoys, so don’t worry about stocking up. Occasionally, we may include paddles or recommend using a flutterboard. A sports watch will be your go-to tool for tracking pace, and it’ll stay with you through all three disciplines. If you’re heading into open water training or racing, a triathlon wetsuit is essential — it’ll keep you warm, safe, and streamline your swim.
Cycling workouts
On the bike, the key to effective training is accurate data. Ideally, you should train with a power meter — either on your indoor trainer or installed directly on your bike. It gives you the most reliable insight into your effort and makes workouts safer and more efficient year-round. If you don’t have access to power data, no problem — we’ll guide you based on heart rate. In that case, make sure your sports watch or bike computer is paired with a heart rate monitor.
Running workouts
Running may seem like the simplest of all three, but your gear still matters. The right pair of running shoes is one of the best investments you can make — not just for performance, but for long-term health. Choose shoes that match your weight, running style, and training surfaces — specialist running stores can be a huge help here. Your GPS watch will be your training partner from day one, helping you stay on pace, track your distance, and time every step of the way.
Train hard but smart and safe
Many people entering the world of triathlon struggle to match their training volume to their actual fitness level. They often push too hard, train without structure, or even follow a plan without fully understanding how to pace their swim, bike, or run sessions.
Without clear guidance, it’s easy to fall into a cycle of overtraining, poor recovery, injury — or simply no progress.
That’s where we step in.
Additional support
With a plan built around your current ability and pace zones, you’ll always know how hard to go — and when to ease off. You’ll train with purpose, not just intensity. You’ll push your limits, but avoid breaking them.
And triathlon isn’t just about workouts. It’s also about what happens between sessions — your recovery, your nutrition, the gear you use, and how you manage your mindset on race day. As a logged-in athlete, you’ll get access to articles that cover all these key areas. You’ll learn how to fuel properly, recover effectively, choose the right equipment, and stay mentally strong when it matters most. You’ll even find advice on how to handle race-day nerves and pace yourself across the course — so you can reach the finish line not just with results, but with a smile.
Register now and start your journey with confidence — train hard, but always train smart.
Loyalty program
Every athlete you invite receives a $20 discount on their first purchase of any training package.
You earn points based on the selected package:
SOLO: +90 points. +6 extra days
BASIC: +90 points. +6 extra days
MEDIUM: +105 points. +7 extra days
ELITE: +120 points. +8 extra days
For every 15 points, we’ll add 1 extra day to your account — automatically. The more people you bring in, the longer you stay with us.
I'M Inspiration
Team Uniforms
We are pleased to announce that due to our international expansion, our team uniforms will now be produced in Spain in collaboration with Inverse Teams. This company has vast experience and a global reputation, and this year they are producing uniforms for teams participating in the 2024 Paris Olympics, highlighting their professionalism and high production quality.
Athletes reviews
Partnership with L’Étape Poland by Tour de France
On May 11, 2025, the picturesque town of Zakopane will host a truly extraordinary event – L’Étape Poland by Tour de France!
We are delighted to announce that IM Inspiration has become a partner of this exceptional race, as well as L’Étape Slovakia by Tour de France and L’Étape Dubai by Tour de France!
Nestled at the foot of the majestic Tatra Mountains, Zakopane enchants with its scenic hills, breathtaking landscapes, and unique mountain charm. Here, the magic of Tour de France will come to life in its Polish edition.
Experience the thrill of being a professional cyclist with:
closed routes that provide the excitement of the Tour de France,
a ceremony celebrating the iconic jerseys – yellow, polka dot, green, and white,
impeccable organization inspired by the world’s most prestigious cycling event.
If you want to be part of this unforgettable event, click this link to register!
We had the honor of supporting
32nd Grand Finale of the Great Orchestra of Christmas Charity! 
For this purpose, we have added a new feature to our app that allowed to join the 18th Great Orchestra of Christmas Charity “Get Even With Diabetes” Run and track the race by using the GPS on your phone or your sports watch.
Brand mission
To run 10 kilometres, complete a marathon or an Ironman – there are as many sports dreams as there are people in the world, that is why at I’M INSPIRATION, we lead you by following your individual path. We adapt training plans to your needs concerning your priorities. The champion is not the one who crosses the Ironman finish line, but who does it wisely, without suffering any loss in private and professional life. Thanks to our app, you will receive training plans adapted to your current abilities and needs, taking into account your home and professional schedule every week. A holistic and individual approach to personal development is most important to us; after all, we have our own goals and our own story to tell.
“Greatness is born inside” is our motto, with which we want to inspire because we know that whether dreams come true depends mostly on us. I’M INSPIRATION coaches and experts will help you by sharing their knowledge and experience, and thanks to one of the best applications in the world, you will be able to reach us in real-time. With I’M INSPIRATION, the journey to achieve your sports goals will be an unforgettable adventure, during which we will prove that limits are there to be crossed, and determination and perseverance in pursuit of the goal will allow you to overcome any obstacles. Remember that by making your dreams come true, you motivate others – your friends and family. By crossing the finish line, you become an INSPIRATION.
FAQ
Can I switch to a higher package after payment for a promotional package?
You can switch to a higher package up to two months from the moment of activating the promotional package. After that, you have to pay only the price difference between the packages. Of course, it is also possible to change the package to a higher one later. Still, the surcharge will be proportional depending on how many months are left until the end of validity based on the standard price list when buying packages for 3 months – 5%, 6 months – 10%, 9 months – 20 %.
When should I start preparing for the competition?
The rule is simple – the sooner you start preparing, the better you can handle the race’s hardships. Remember that the form in a triathlon takes years to build, not based on seasonal rushes. Therefore, even if you take a break or choose a later date to activate the training package, you must remain in constant physical activity.
Does the plan include gym strength training?
At the moment, we are not writing strength training for fear of the health and injuries of athletes. It is easy to hurt yourself when you perform weight training incorrectly, and incorrectly performing movements during exercise can lead to serious health problems in the future. As long as we do not record instructional videos, we recommend that our athletes take advantage of the advice of a professional motor training coach in their area who has experience in working with triathletes.
Do you offer swimrun / duathlon training plans?
Yes, we also have athletes who use our App only for swimrun/duathlon training.
Are the workouts sent to the watch?
Yes, all disciplines except open water swimming are automatically exported to Garmin Connect. Sending workouts directly to the watch/computer at the moment only applies to Garmin watch users. However, you can establish a connection with Garmin Connect in the profile (in the application). By selecting Garmin Connect from the list below, a button in the shape of a switch will appear, clicking which you will be redirected to the login page in the Garmin Connect service. After logging in, you must agree to share data from the Garmin platform for our IM Inspiration application. Then, after returning to the profile tab, information that the connection is active will appear. Thanks to the connection summary, the workouts that we will arrange for you are automatically exported to Garmin Connect and available on your sports watch. We plan to integrate with Polar Flow, Suunto Movescount, Training Peaks, and Strava platforms next.
How to upload workout to the interactive bike trainer?
If you have a Garmin computer or watch that supports the ANT + FE-C protocol (ANT + Fitness Equipment Control, e.g. EDGE: 130 Plus, 520, 530, 820, 830, 1030, Forerunner: 745, 945, Fenix 6), you can use it to turn on selected cycling training sent from our application without additional software, and it will control the resistance of your interactive trainer.
Can I suspend a promotional training package?
Yes, but this option only applies to athletes who systematically implemented their training plan. In addition, the package may be suspended due to an injury or other important random situations. Therefore each application will be considered individually.
What is the maximum number of weekly training hours in each package?
The table below shows the approximate maximum number of weekly training hours in a preparation cycle:
* For full distance, we recommend choosing the MEDIUM package. Applications for full distance training with the BASIC package must be considered individually.
** With the BASIC package, it is not possible to prepare for ULTRA distances.
Is it possible to give up swimming training if I train under the supervision of a coach and what does it look like in terms of package selection and fees?
Resignation from swimming workouts does not affect the final price of promotional packages, but instead of swimming workouts, we can prepare additional cycling and running workouts for you. Of course, if you only have time to implement them.
Are there nutritional plans for training and competition included in the package?
Until introducing additional diet packages in the application, we will not provide individual plans.
When should I do control tests and what do they look like?
When buying a training package, you choose the date of its activation. This is the moment from which we will start preparing your workouts. In the last week before the start of cooperation, we will contact you to check whether you were in physical activity and what it looked like. On this basis, the coach will decide whether you can start the tests immediately and, if so, will enter them in your calendar in the App. Otherwise, you will receive an induction training plan for 1 or 2 weeks, and then follow-up tests will be introduced. You can find instructions on how the tests in individual disciplines look and properly conduct them in the App in the “Tips” tab.