Triathlon training plans for
beginners and advanced athletes

Meet our unique IM Inspiration mobile App. Train hard and smart!

Greatness is born inside.

I’M Inspiration is a project born out of love and passion for the sport.

I want to share my experience and knowledge on this platform that led me to break the World Records on Double Ironman, Triple Ironman and Quintuple Ironman distances. I would like to help you achieve your sports goals.

A successful start in a triathlon competition is determined by the appropriate preparatory training adapted to the competitor, his current capabilities and predispositions. I have tested many training regimens on myself, thanks to which I have developed my own training methodology that helped me and my athletes achieve sports successes.
Join our team and make your triathlon dream come true, regardless of whether you want to finish your first triathlon or maybe fight for a place on the podium. Train hard and smart.

Robert Karaś set another World Record!

September 21, 2021 – Robert once again proved that he is in a class of his own in ultra triathlon, this time setting the World Record for the Quintuple Ironman distance (1130 km – 🏊‍♂️ 19 km swimming, 🚴 900 km cycling and 🏃 211 km running), finishing the race with a time of 67h 58m 01s. 

It is worth recalling that Robert also holds World Records at Double and Triple distances::

– Double Ironman18h 44m 38s – 2019
– Triple Ironman30h 48m 57s – 2018

Robert, thank you for the great emotions you have provided us, we are proud of you, and we look forward to your return to Poland.

Join us!

Whether you’re aiming to complete your first triathlon, race on a new distance, beat your personal best or win a podium finish, the IM Inspiration platform is the perfect solution for you.

Train under the supervision of coaches trained and supported by the World Champion and World Record holder – Robert Karaś.

SPECIAL OFFER -40%TRAINING PLANS
We created our App to improve communication with athletes. Thanks to it, you will be kept informed about all changes in your training plan. You always need to mark if you have done the workout, and we will do the rest! You can enter a note for the selected workout if you want to inform us about something important. You can also treat the notes as your private training diary.

Set a goal for yourself, and we'll show you the way!

Even the longest journey starts with the first step.
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.

read more »

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.

read more »

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?

read more »

4. How much do you desire it?

Triathlon is an individual sport. Everything will depend on your motivation and commitment.

read more »

Why us?

The core of our App is an advanced CRM system, which we have constantly been developing since March 2018. Our advantage is the technology that enables efficient and fast communication with athletes.

If you enter a note on your workout in the App, change the workout status, enter a new control test result, or change planned competitions, our team is immediately informed about any updates you make. This information will help us tailor the plan to your future needs.

  • Your training plan is tailored to your current performance, fitness level and athletic goals
  • Fast communication thanks to in-app notifications, E-MAIL, PUSH notifications and TEXT messages
  • Give your feedback – mark your workouts, a well-being assessment and notes on the calendar for yourself and your coach. Then, if you need to modify the training plan or have questions about the implementation, you can send a message via the contact form in the App.
  • A weekly update of your training plan on the day off of your choice, based on how you performed in the previous week.
  • Automatic workout export to Garmin Connect.
  • Contact via phone call – we prefer contact via the App, but if necessary, you can send us a message asking for a phone call, and we will call you back immediately.
Step 1

Registration

Register in the App and buy one of the four training packages: BASIC, MEDIUM, ELITE or PRO. The packages differ in the number of workouts per week: 6, 9, 12 or 18. You can change the package to a lower or higher one at any time. Next, enter your contact details in the App and the race you want to prepare, and then fill in the questionnaire for a new athlete.

Step 2

Control tests

After reviewing your application, we will plan control tests for each discipline with all instructions, and if you start after a long break from training, we will write you an introductory plan. Then, based on the test results, training loads will be determined ideally suited to your current fitness.

Step 3

Adapted training loads

We will update your training plan regularly based on the results of the control tests and the information you enter. In addition, we will select training loads according to your actual performance to maintain continuous progress in building your fitness, aiming to peak at your race day.

Step 4

Weekly plan

Every week, you will receive a new training schedule on the chosen day off. Remember to meticulously enter information in the app, such as intensity ratings, notes and statuses. If something important is happening that may affect your training plan, be sure to inform us about it before your day off.

What equipment will you need?

Check what additional equipment you need to train.
karas-swim3132

Swimming workouts

You need basic equipment to do your swimming workouts. Our training lists do not include accessories such as fins or pull buoys. Occasionally paddles will be required. You may also need a flutterboard. Your sports watch will help you get things done based on your pace. You will also use it in other disciplines. For open water training and racing, you will need a triathlon swimming wetsuit.

karas-bike3132

Cycling workouts

In order for your cycling training to be as reliable and effective as possible, you should have a trainer with a power meter or another type of power meter installed on the bike. You will use the trainer throughout the year, and training on it will be more accurate and, above all, safer. If you do not have a power measurement, the training can be based on your heart rate. In this case, you should get a heart rate monitor for your sports watch or a bike computer.

karas-run4121

Running workouts

As they say, “there is no bad weather for running, only inappropriate clothing.” Investing in decent running shoes should be one of the most important things, and it will be definitely good for your health. Shoes should be selected according to your weight, running technique or running surface, so it is worth using the support of specialist running stores when buying them. Your inseparable partner of running training sessions will be a GPS watch. Time, distance and pace are the most important parameters that you will monitor during your training.

Training plans

You have a choice of 3 different training packages , which differ in the number of training sessions planned for each week. Regardless of the distance, you want to start, the training plan will ensure you are properly prepared.
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
The table below shows a typical monthly cycle for each of the plans. Workouts are spread over 6 days a week. The 7th day is always a day off for recovery. You decide which day of the week it will be.
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. Low intensity and volume.
Choose the right plan for you, depending on how many workouts you will be able to do per week.

Choose currency:

Basic
120 USDper month

For people with limited free time

1x swimming workouts per week
2x running workouts per week
3x cycling workouts per week

6 workouts per week

4 updates per month,
each week new schedule.

Medium
180 USDper month

Optimum plan

2x swimming workouts per week
3x running workouts per week
4x cycling workouts per week

9 workouts per week

4 updates per month,
each week new schedule.

Elite
240 USDper month

For advanced athletes

3x swimming workouts per week
6x running workouts per week
9x cycling workouts per week

12 workouts per week

4 updates per month,
each week new schedule.

Pro
300 USDper month

For Pro athletes

6x swimming workouts per week
6x running workouts per week
6x cycling workouts per week

18 workouts per week

4 updates per month,
each week new schedule.

Gold
600 USDper month

Direct coaching care

Telephone and e-mail contact is limited only by common sense. Control and possible modifications of the implemented plan 2/3 times a week.

Details in direct contact.

* currently no places available

SAMPLE WORKOUTS

After registration, you will have access to your training calendar. Therefore, you will have a training plan for the selected day. Below you will find some examples how swimming, cycling and running workouts look like. Based on tests, we will adjust swimming speeds, running pace, and watts generated on the bike to your fitness. Do not be influenced by these parameters when analyzing the examples. It is to understand the scheme.
plywanie

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.

kolarstwo-1-60x60

A SAMPLE CYCLING WORKOUT

30′ 157-210W,
3x(0’30” hard 336W cadence 95-105 rpm, 1’30” 140-157W easy break),
2x(8′ 252W, 2′ 140-157W easy break, 4′ 266W cadence 55-60 rpm [uphill or simulation of an uphill on a low cadence, upper grip], 3′ 140-157W easy break, 2′ 280W, 4′ 140-157W easy break),
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.

bieganie-1a

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.

Appropriate training loads will be tailored to your fitness based on the results of control tests. In the App, for each discipline, in the right / upper corner of the window, there is a legend. Thanks to the legend, you will not have any problems with the performance of individual tasks in a workout. In addition, in the “Tips” tab you will find valuable articles you will gain knowledge in areas such as diet and supplementation, proper regeneration, equipment selection and mental preparation.

Below you can download a sample training plan for 1 week from the MEDIUM package (9 workouts per week). The first example contains cycling workouts written based on the result from the FTP test (power measurement). In the second example, you will find workouts based on the heart rate measurement.

IMPORTANT: Please do not suggest the speeds in swimming, tempos on the run and wattage levels in cycling. These values are prepared for the advanced athlete.

How to join us?

Join our team and make your triathlon dreams come true, regardless of whether you want to finish your first race, start racing on a new distance or maybe fight for a place on the podium.

  1. Download the App on your mobile phone.

    If you already have the App installed, check if its version is up-to-date.
  2. Log in through Facebook, Google or Apple account or sign up with your e-mail. In case of registration with e-mail, click on the activation link and then log in to the App.
  3. Fill in your details in Athlete Profile.
  4. Refer to the “Terms of cooperation” and FAQ in the tab More”.
  5. Complete the Survey for a new athlete, which is also available in the tab More”.
  6. Go to the “Profile” tab and click “Manage your account” to pay for the selected training package and start cooperation.

Train hard but safe and smart.

Most people starting their adventure in triathlon cannot correctly match the training loads to their actual fitness. These people often train too hard, without a specific plan, and if they already have a plan, they often do not know what intensity they should swim, ride, and run.

Incorrectly selected loads, lack of adequate recovery often lead to injury, overtraining or lack of progress.

Register now! Train hard but safe and smart.

Additional support

The triathlon is not only based on training but also such important aspects as diet and supplementation, knowledge of proper recovery, equipment selection and mental preparation.

Articles will be available to logged-in users. You will have a chance to gain the necessary knowledge. In addition, you will learn how to deal with stress on a racing day, take care of proper nutrition and distribute your strength on the course to cross the finish line with a smile.

Loyalty program

Recommend our App & collect points. You can use them later to extend the validity of your account.

Each invited athlete will receive a 20 EUR discount on the first purchase of any training package.
You will be awarded points according to the scheme:

for recommendation BASIC: +90 points. +6 days
for recommendation MEDIUM: +105 points. +7 days
for recommendation ELITE: +120 points. +8 days

For every 15 points you can extend the validity of your account by 1 day.

Athletes reviews

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?

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?

In October 2020, we started working on our own power resistance management module for interactive trainers connected to mobile phones via Bluetooth. Then you will not need additional software to perform cycling training.
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.

Contact form

Please do not hesitate to contact us. We will write back as soon as possible.