SPECIAL OFFER 2021

SPECIAL OFFER!

Discounts up to -40%

Enter the code  ROTH2021  during payment, and all prices for training packages will include discounts.

Meet our unique mobile App for managing training plans and learn about the rules of cooperation in our team.

Only now you can buy a selected training plan for 3, 6 or 9 months in Special Offer. If you plan to start training in future, you can choose the DATE OF ACTIVATION of the promotional package. It will be the start of your training plan. A prerequisite for using the special offer is to pay for the selected package until its duration.

If you train with us and have a valid training package, after paying for the promotional package, the system will automatically extend the validity of your account by an additional number of days (90, 180 or 270).

To use the code, you must download the current version of the App to your phone.

The Special Offer for the training packages is valid until 31 October 2021.

Discounts
up to -40%

Meet our unique mobile App for managing training plans and learn about the rules of cooperation in our team.

 Enter the code
ROTH2021
during payment, and all prices for training packages will include discounts.

Only now you can buy a selected training plan for 3, 6 or 9 months in Special Offer. If you plan to start training in future, you can choose the DATE OF ACTIVATION of the promotional package. It will be the start of your training plan. A prerequisite for using the special offer is to pay for the selected package until its duration.

If you train with us and have a valid training package, after paying for the promotional package, the system will automatically extend the validity of your account by an additional number of days (90, 180 or 270).

To use the code, you must download the current version of the App to your phone.

The Special Offer for the training packages is valid until 31 October 2021.

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.

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 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.

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.

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.