Training Plans for beginners
and advanced triathletes
Learn more about our app!
Greatness is Born Within
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.
Set a goal, and we’ll guide the way!
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.
2. Which races?
Which competitions do you want to compete in? Check to see if there are free spots and sign up.
3. How much time do you have?
How many trainings per week can you do? Six, nine, or 12?
How badly do you want it?
A triathlon is an individual sport. It’s all about your motivation and determination.
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.
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.
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.
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!
What equipment will you need?
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.
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.
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
| Swimming | Running | Cycling | Week | ||
| BASIC | 1 | 2 | 3 | 6 | |
| MEDIUM | 2 | 3 | 4 | 9 | |
| ELITE | 3 | 4 | 5 | 12 | |
| olympic, half ironman, ironman, ultra | |||||
| 1 | 2 | 3 | 4 | 5 | 6 | Day 7 | |
| 1 week | BASIC: 1 training each day |
Rest Restregeneration |
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| 2 week | MEDIUM: 1 training per day for 3 days + 2 training per day for 3 days |
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| 3 week | ELITE: 2 trainings each day |
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| 4 week | Regeneration week. | ||||||
Running 2x per week
Cycling 3x per week
6 trainings per week
Running 3x per week
Cycling 4x per week
9 trainings per week
Running 4x per week
Cycling 5x per week
12 trainings per week
Running 2x per week
Cycling 3x per week
6 trainings per week
Running 3x per week
Cycling 4x per week
9 trainings per week
Running 4x per week
Cycling 5x per week
12 trainings per week
IM Inspiration
Loyalty program
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
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.
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and stay up-to-date!
Workout examples
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.
Example of cycling workout
30’ >250W ,
3×30’’ hard, 90’’ rest,
5×6’ 300W, 2′ rest,
30’ >250W
Workout description:
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 IM Inspiration training methods!
Additional Support
Preparing for a triathlon requires more than just the right training. As a member of the IM 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.
