Training Plans for beginners
and advanced triathletes

No matter whether you’re trying to complete your first triathlon, beat your personal best, or earn a place at the podium, I’M Inspiration is the ideal solution.

Train under a supervision of coaches educated and supported by the world champion and world record holder, Robert Karas.

Check out our training plans on our mobile app, I’M Inspiration.

READ MORETRAINING PLANS

Greatness is Born Within

I’M Inspiration is a project created out of our love and passion for sport.

Through this platform, I want to help you hit your sports goals by sharing the experience and knowledge that has led me to breaking world records in the Double Ironman and Triple Ironman distances.

I know from experience that the right training, tailored to each individual’s current abilities and predispositions, is essential to success in a triathlon. I’ve personally tested many training patterns, and have based my own training methods on the experience I’ve gained. It’s precisely because of those methods that my mentees and I are able to achieve success.
Join our team and make your triathlon dreams a reality, regardless of whether you’re doing your first triathlon or you want to earn a place at the podium. Train smart.Robert Karaś - profesjonalny trener triathlonu.

Set a goal, and we’ll guide the way!

Even the longest journey starts with the first step.
Before starting your training, you have to ask yourself a few questions:

1. What distance?

Decide the distance you want to compete in: olympic, half distance, full distance, or ultra triathlon.

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2. Which races?

Which competitions do you want to compete in? Check to see if there are free spots and sign up.

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3. How much time do you have?

How many trainings per week can you do? Six, nine, or 12?

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How badly do you want it?

A triathlon is an individual sport. It’s all about your motivation and determination.

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Step 1

Registration

Register and choose one of the three training packages: BASIC, MEDIUM, or ELITE. Packages differ in the number of trainings per week: 6, 9, or 12. After logging in, enter the distance and competition you’ve chosen to compete in. You can always change your package at any time in order to increase or decrease the amount of weekly trainings.

Step 2

Tests

You will receive precise instructions on how to perform the swimming, cycling, and running tests. Based on your results, you will be assigned trainings that are perfectly adjusted to your current abilities. Your first week, you’ll be assigned a special introductory plan to get you started.

Step 3

Plans Tailored to Your Needs

You’ll receive a new weekly schedule in your off day for all three disciplines. Please use the system to inform us in advance if you won’t be able to complete a particular training. That way we can properly adjust your week.

Step 4

Regular Updates

Your training schedule will be regularly updated based on your control tests and data from your sports watch. The difficulty of your trainings will change to keep up with your current level of fitness. This will create a process of constant physical improvement.

Get a Free Two-Week Training Plan!

Due to popular demand, we’ve decided to give you the opportunity to test our training plans for two weeks at no cost. We’re confident you’ll want to continue training with us after your two-week trial period.

What equipment will you need?

Check what additional equipment you’ll need to do your workouts.
karas-plywanie2

Swim sessions

You’ll need just a basic equipment. We won’t need you to use fins or pullbuoy. From time to time you are going to use paddles. Also a kickboard would be useful. A sportswatch would make your swimming session a bit easier and you can also use it for other sports. To complete open water sessions and races, you will need to have a triathlon swimsuit.

karas-rower

Cycling sessions

To make your cycling workouts most reliable and efficient, you will need a turbo trainer with a built-in power meter or an other type of power meter. A turbo has a lot of advantages though: you can use it all year round for a very exact and safe workouts. In case you have no power meter, your plan could be based on your heart rate – then you should have a HR monitor strap for your sportswatch.

karas-bieg

Running sessions

Solid running shoes are key for your comfort and health. Your shoes should be chosen wisely for your weight, running technique and the surface you are running on. Don’t hesitate to take support of the store’s experts. You should also need a watch with a GPS, as the time, distance and pace are the most important parameters to be monitored during sessions.

Training plans

You can choose from three training packages, which differ in the number of trainings each week. Regardless of the distance you want to compete at, the number of trainings in each package will provide the preparation you need.
Swimming Running Cycling Week
BASIC 1 2 3 6
MEDIUM 2 3 4 9
ELITE 3 4 5 12
olympic, half ironman, ironman, ultra
The table below shows a typical monthly cycle of each plan. Trainings are spread over six days. The seventh day is always a day of rest to allow you to regenerate. You decide which day of the week is your off day.
1 2 3 4 5 6 Day 7
1 week
BASIC: 1 training each day
Rest
Rest
regeneration
2 week
MEDIUM: 1 training per day for 3 days + 2 training per day for 3 days
3 week
ELITE: 2 trainings each day
4 week Regeneration week. Low intensity and volume.
Choose a plan that’s right for you, based on the number of trainings can you do per week.
Basic
$59per month
For those who don’t have a lot of time.

Swimming 1x per week
Running 2x per week
Cycling 3x per week

6 trainings per week

Four updates per month. New schedules will be ready each off day.

Medium
$79per month
Optimal plan.

Swimming 2x per week
Running 3x per week
Cycling 4x per week

9 trainings per week

Four updates per month. New schedules will be ready each off day.

Elite
$99per month
For demanding contestants.

Swimming 3x per week
Running 4x per week
Cycling 5x per week

12 trainings per week

Four updates per month. New schedules will be ready each off day.

GOLD
$219per month
Trainer supervision. Direct phone and e-mail communication. Possible modification of weekly plans as a result of direct supervision. Details provided upon direct contact.
Basic
$59per month
For those who don’t have a lot of time.

Swimming 1x per week
Running 2x per week
Cycling 3x per week

6 trainings per week

Four updates per month. New schedules will be ready each off day.

Medium
$79per month
Optimal plan.

Swimming 2x per week
Running 3x per week
Cycling 4x per week

9 trainings per week

Four updates per month. New schedules will be ready each off day.

Elite
$99per month
For demanding contestants.

Swimming 3x per week
Running 4x per week
Cycling 5x per week

12 trainings per week

Four updates per month. New schedules will be ready each off day.

GOLD
$219per month
Trainer supervision. Direct phone and e-mail communication. Possible modification of weekly plans as a result of direct supervision. Details provided upon direct contact.

I'M Inspiration

We created our app to improve the way we communicate with trainees. You’ll be kept up to date in real time about changes to your Training Plan. All you have to do is remember to mark your completed workouts and we’ll take care of the rest! You can even add notes to your exercises in order to pass on important information. Many trainees treat their notes like their private workout journal.

Loyalty program

Recommend us and collect points that you will later use to extend the validity of your account.

Each person invited by you will get $20 discount on the first purchase of any training package.
Then you will be credited with extra points according to the scheme below:

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

For every additional 15 points you can extend your account’s validity by one day.

Loyalty program

Recommend us and collect points that you will later use to extend the validity of your account.

Each person invited by you will get $20 discount on the first purchase of any training package.
Then you will be credited with extra points according to the scheme below:

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

For every additional 15 points you can extend your account’s validity by one day.

Subscribe to our newsletter
and stay up-to-date!

Workout examples

You’ll receive full access to your workout calendar once you register. Each day will have designated workouts for a specific discipline (examples provided below). You’ll be given test exercises in order to gauge your results. Bases on those results, we will adjust your swimming speed, running pace, and watts generated on your bike.
plywanie

Example of swimming workout

400m warm up swim, 8x25m fr accelerating, rest 10’’, 8x(200m at 3:25 rest 30’’ + 50m max! rest 60’’), additional 100m of loosen-up swim after each set, 400m fr cool down swim

Workout description:

400 meters of a warm up freestyle swim, then do the accelerated 25m freestyle 8 times – easy start and acceleration until end of the pool’s length, 10 seconds rest after each length. Next exercise: repeat the sequence 8 times – swim 200 meters in 3 minutes 25 seconds, rest for 30 seconds, then do the 50 meters freestyle at maximum speed, then rest for 60 seconds, do an easy 100 meters and repeat the whole set. For the final round, 400 meters cool down swim.

kolarstwo

Example of cycling workout

30’ >250W ,
3×30’’ hard, 90’’ rest,
5×6’ 300W, 2′ rest,
30’ >250W

Workout description:

Start with a 30-minutes easy warm-up cycle – you can’t exceed 250W. Then repeat a sequence 3 times –  30 seconds hard effort followed by an easy cycling for 30 seconds. The next task is a sequence which you repeat 5 times. For 6 minutes go with a load of 300W, then do 2 minutes of easy effort to prepare for another interval. For the final round, do an easy cool down for 30 minutes, when you can’t exceed 250W.
bieganie

Example of running workout

5’ jog, 10’ at 5:25/km, 3×100 strides, easy return to a start line; 10×60’’ stride on an ascent approx. 6-7%; easy return to a start line on a descent, 8×20’’ hard effort on a flat surface, 40’’ march/jog rest, 15’ at 5:25/km.

Workout description:

Start with a jog for 5 minutes, then for 10 minutes run at a pace of 5:25 per km. Repeat the sequence 3 times – stride run 100 meters, return to a start line with an easy jog. Then do 10 repeats of uphill running, ascent with an inclination of 6-7%. Run uphill for 1 minute, then go back easily. Afterwards, repeat the next sequence 8 times – for 20 seconds run hard on a flat surface, rest for 40 seconds in a jog/march. Cool down at 5:25/km pace.

Train hard, but mostly smart

Most triathletes have trouble properly selecting training loads fit to their fitness level. They often train too hard or don’t have a training plan. Additionally, many who do have a plan usually don’t know the intensity at which they should swim, cycle, or run.

The wrong training load, without proper regeneration often leads to injuries, overtraining, or stagnation.

Register now and take advantage of the safe and proven I’M Inspiration training methods!

Additional Support

Preparing for a triathlon requires more than just the right training. As a member of the I’M Inspiration team you’ll have access to articles pertaining to diet, supplementation, regeneration techniques, mental preparation, how to select the right gear, etc.

Additionally, you’ll learn about proper nutrition, how to cope with stress on the day of your competition, and how to correctly distribute your energy during the race in order to cross the finish line with a smile on your face.

Athlete reviews

What’s New?

This is where we’ll keep you up to date on all our upcoming plans and I'M Inspiration developments. We also encourage you to sign up to our newsletter to get all the latest news.

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 AM INSPIRATION we lead you by following  your individual path. We adapt training plans to your needs, with respect to your priorities. The champion is not the one who crosses the Ironman finish line, but the one who does it wisely, without suffering any loss in private and professional life. Thanks to our app, every week you will receive training plans adapted to your current abilities and needs, taking into account your home and professional schedule. A holistic and individual approach to personal development is most important to us; after all, each of us has 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 AM 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.

Contact us

Have questions? Want to reach out? Send us a message and we’ll respond ASAP!