Your Final Coach.
Locked in.

IMI is a coach-led training system for runners, cyclists, swimmers, duathletes and triathletes. It brings your plan, feedback, weekly updates and communication into one app so your coach can see the full context of your training. It works through the app but it quickly stops feeling like just an app. You get coaching shaped around your goals, your level, your training response and your life outside sport.

IMI is built for athletes at every level. You may be starting from zero, training for your first 5K, your first marathon, your first triathlon or already working toward a stronger endurance result. Whether you train one discipline or combine several, coaching stays personal, precise and grounded in your real life. With IMI every next step becomes more reachable.

IMI Method is our coach-led system of athlete guidance built through almost a decade of real work in endurance sport. It was shaped through coaching practice, athlete communication, decisions made inside the process and results earned in real competition including international success. It uses full athlete context, not just completed workouts: goals, fatigue, feedback, season structure, life schedule, control races, key races and the body’s real response to load. It also includes our own Intensity Factor and progression logic to help decide when to push, when to hold the rhythm and when the plan needs to be rebuilt.

IMI Method guides you step by step toward the goal you choose. That can be your first sport adventure, a control race, the main race of your season or a result that once felt out of reach.

Getting started is simple. Download the app, create your account, complete your athlete profile and new athlete survey, then choose your plan. From there we use IMI Method to set the right starting point for your training and coaching. Expect first guidance from your coach.

After you sign up we review your profile, goals and training experience to set the right starting point. If needed we assign early control tests and explain exactly how to do them so we can better understand your current level and training ranges. Then we build your first weeks around your disciplines, schedule and real condition. No ready-made plans for everyone.

You can activate your IMI plan right away or choose a future start date that fits your schedule. From the beginning you have the flexibility to choose the best moment for your training, travel, race calendar and life.

No. IMI is a living coaching system, not a fitness app with generic plans. Inside the app works IMI Method: a way of guiding athletes built through almost a decade in endurance sport, from first training steps to world records and major titles. You do not get workouts separated from your life. IMI connects training, feedback, notes, wellbeing, breaks, races and changes in one system so your coach does not lose sight of what truly affects your progress. That is why the guidance stays current, personal and close to a level once reserved for a very small group of athletes.

Your IMI plan is updated once a week on the rest day you choose. But guidance does not end with that one update. All week you stay inside the feedback loop: your training, notes, wellbeing and changes in daily life shape the picture your coach uses for the next decisions. You do not have to keep guessing where you stand or what comes next. Training moves with the rhythm of your life and you feel that someone is holding the direction with you. That brings more calm, more joy in sport and more confidence that every week moves you closer to your goal.

Yes. In IMI feedback always comes from a human. Your coach reads your notes, analyzes your training, answers your questions and gives you real feedback. Technology supports the process but it does not replace the coach's work, decisions or human contact. That is why Driven by Method is not just a slogan. Inside IMI guidance is built on human attention, analysis and response. The app helps bring everything into one place. A person sees, understands and guides.

No. AI does not replace the coach inside IMI. First we built IMI Method through years of real coaching work, athlete communication and results in endurance sport. Only then did technology come in to support the system.

AI is a support layer for the coach. It helps the coach see the full athlete picture faster: training, feedback, notes, wellbeing, breaks, goals and the direction of the season. Decisions, interpretation and response stay human. The coach leads the process. Technology helps the coach act with more precision.

IMI is built for real life, not perfect weeks. If work gets heavier, travel comes up, family life shifts, an injury returns, you need a break or something stops working, your coach takes that into account and adjusts the plan around what is actually possible.

We see you inside the training, not just the training itself. If you have a question, need an adjustment, want equipment advice, need a change in load or just want a clear explanation of what comes next, that signal matters. Inside IMI a change of plans does not knock you out of the process. It becomes a reason to adjust and get back in the right direction.

IMI personalizes training from a unique picture of the athlete. Your goals, current level, feedback, fatigue, breaks, season structure, control races and the way your body actually responds to load all matter. This is where IMI Method works: our own Intensity Factor, progression logic and coach experience help decide when to push, when to hold the rhythm and when the plan needs to be rebuilt. Intensity is not copied from a template. It is matched to you, your moment and the goal you are chasing.

Workout breakdown

1400 m warm-up

24x(25 m front sculling, 25 m fists)

34x(50 m front crawl increasing speed, 15" rest)

44x(25 m front crawl kicks increasing speed, 15" rest)

53x(2x(100 m pace 1:35/100 m, 30" rest), 200 m pace 1:40/100 m, 45" rest)

6400 m cool-down breath 2-4

Step-by-step guide

1 Start with 400 m of easy swimming to warm up and settle into the water.

2 Then move into the technical block. Swim 25 m front sculling and 25 m fists, repeated 4 times. This part helps build feel of water, control and stroke awareness.

3 Next comes 4 repeats of 50 m front crawl with increasing speed, with 15 seconds of rest after each effort. The goal here is to gradually build speed while staying controlled in the water.

4 Then do 4 repeats of 25 m front crawl kicks with increasing speed, again with 15 seconds of rest. This block adds activation and helps prepare you for the main set.

5 The main set is repeated 3 times. Inside each round, swim 2 x 100 m at 1:35/100 m pace with 30 seconds of rest after each 100 m, then finish the round with 200 m at 1:40/100 m pace and 45 seconds of rest. This is the key pacing block of the session.

6 Finish with 400 m of easier swimming using 2-4 breathing to bring the body down and close the session in a controlled way.

In swimming we typically establish your starting ranges from a 200 m or 400 m test, depending on your current starting point and what gives the clearest picture of your pace. This is just a sample workout. Your plan, pacing and session structure are individualized by your coach. Pool length can also vary, especially for U.S. athletes, so your coaching setup and app can reflect the pool conditions you actually train in while keeping the purpose of the session the same.

If anything about pacing, pool setup or execution feels unclear, you can always reach out to IMI for help.

Workout breakdown

130' @157-210W

23x(0'30" @366W cadence 95-105 / 1'30" @140-157W)

32x(8' @252W / 2' @140-157W, 4' @266W cadence 55-60 / 3' @140-157W, 2' @280W / 4' @140-157W)

430' @157-210W

Step-by-step guide

1 Start with 30 minutes of easy spinning in the 157-210 W range. This opening block prepares the body for the main work without forcing the effort too early.

2 Then do 3 rounds of a short power interval: 30 seconds at 366 W with cadence at 95-105, followed by 1 minute 30 seconds at 140-157 W. This block helps activate leg speed and prepare the rider for the harder work that follows.

3 The main block is repeated 2 times. In each round, ride 8 minutes at 252 W, then 2 minutes at 140-157 W. After that, ride 4 minutes at 266 W with cadence at 55-60, then 3 minutes at 140-157 W. Finish the round with 2 minutes at 280 W, then 4 minutes at 140-157 W. This is the key part of the session, combining sustained aerobic pressure, lower-cadence strength work and a stronger closing effort.

4 Finish with 30 minutes of easy spinning again in the 157-210 W range to bring the load down in a controlled way.

In cycling we typically establish your starting ranges from FTP, heart rate or a ramp test, depending on your setup, available data and what gives the clearest picture of how you should train. This is just a sample workout. Your plan, power ranges and session structure are individualized by your coach. If you train with power the session can be prescribed in watts. If you train without power IMI can prescribe the same session through heart rate ranges instead.

If anything about power, heart rate, testing or execution feels unclear, you can always reach out to IMI for help.

Workout breakdown

Step-by-step guide

In running we typically establish your starting ranges from a Cooper test or a 5K effort in race-like conditions, depending on your background and what gives the clearest picture of how you should train. This is just a sample workout. Your plan, pacing and session structure are individualized by your coach. Your coach gives you the exact test setup and explains how to approach it before you start. If needed pacing can also be adjusted to the terrain and conditions you actually train in.

If anything about pace, testing or execution feels unclear, you can always reach out to IMI for help.

Yes. You can pause your plan and come back when the timing is right. That gives you flexibility if life gets busy, your schedule changes or you need a break from structured training for a while. When you return, coaching can pick back up from your current situation instead of treating you like nothing changed.

Yes. IMI works with Garmin and Apple Watch so your sessions are easier to start and execute day to day. Setup is simple: your training lands on your device and you start without friction. The idea is simple too. Make execution smooth, with no copying and no memorizing, while coaching stays at the center.

No, not necessarily. Every sport has its own needs and the right setup depends on what you train, how you train and where you are starting from. Good running shoes are a basic example and sometimes even small things like the right socks can make a real difference in comfort and consistency.

Devices like Garmin or Apple Watch make training easier to track and execute. Some setups become more useful as training gets more specific, especially in cycling or triathlon. If you are not sure what you need, reach out to us. Watch, indoor trainer, swim goggles or any other detail — we can help you choose what actually fits your sport, your level and your training.

Yes. IMI includes different plan options based on how many sessions you want to train each week and how many disciplines you want to combine. The “up to” is intentional. Your plan adapts to you instead of forcing you to fill a fixed quota. We look at your rhythm, available time and sport demands so the plan fits your real week without pushing training into places where life and recovery clearly call for adjustment.

The right plan depends on your sport, your goals and the amount of training you can truly carry each week. Some athletes need a simpler structure with fewer sessions and one discipline. Others need more volume, multiple disciplines and a more demanding weekly rhythm. If you are not sure, we can help you choose the plan that best fits your current level, your schedule and the direction you want to grow in.

Yes. IMI plans are described as “up to” a certain number of sessions because your plan is always shaped around your current rhythm, level, disciplines and goal. You do not need to choose the biggest plan in advance. Start with the one that best fits how you want to train right now. If coaching shows that you need more sessions, more volume or a more developed weekly rhythm, we help you move to a higher plan. Contact us through the form and we will guide you through the whole process smoothly.

Yes. IMI Method is not only for triathlon or multisport. It also works very well for single-discipline athletes: runners, cyclists and swimmers. In running, IMI can support anything from faster 5Ks and 10Ks to marathon preparation and more demanding race goals.

IMI gives you a clear path built around you with methods that were once available mostly to professional athletes. We make that level of structure, coaching and progression personally accessible so you can pursue your goals in your own way.