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Administratorem Danych Osobowych podanych przez Panią/Pana jest Ironman Inspiration Ltd. z siedzibą w Londynie, 85 Great Portland Street (first floor), W1W 7LT London. Pani/Pana dane osobowe będą przetwarzane w celu prawidłowej realizacji w celu otrzymywania informacji handlowych oraz w celach marketingowych etc. Przysługuje Pani/Panu prawo wglądu do swoich danych oraz ich poprawiania, przenoszenia, wniesienia sprzeciwu, cofnięcia zgody, ograniczenia przetwarzania lub usunięcia. Ma Pani/Pan także prawo wniesienia skargi do Organu Nadzorczego. Pani/Pana dane będą przetwarzane w celach wymienionych powyżej do chwili odwołania zgody lub wniesienia sprzeciwu wobec przetwarzania danych. W razie pytań prosimy o kontakt z naszym Inspektorem Ochrony Danych, adres poczty elektronicznej contact@ironmaninspiration.com
Klikając przycisk wyślij wyrażasz zgodęna otrzymywanie na podany w formularzu adres poczty elektronicznej informacji handlowych wysyłanych przez Ironman Inspiration Ltd, zgodnie z ustawą z dnia 18 lipca 2002 r. o świadczeniu usług drogą elektroniczną (Dz. U. z 2002 r., Nr 144, poz. 1204 z późn. zm.). Jest to równoznaczne z zapoznaniem się i akceptacją Regulaminu świadczenia usługi Newsletter
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Training Plans for Triathletes

Robert Karas

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

Train according to a personalized workout plan put together by world champion and record holder, Robert Karas.

Check out our training plans on our mobile app, IronMan Inspiration.

Learn more about our app!

READ MORETRAINING PLANS

Greatness is Born Within

Ironman 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 type of Ironman you want to compete in: olympic, half distance, full distance, or ultra triathlon.

read more »

2. Which races?

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

read more »

3. How much time do you have?

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

read more »

How badly do you want it?

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

read more »

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 Gear You’ll Need

Check out what kind of gear you’ll need to perform your trainings
karas-plywanie2

Swimming trainings

You’ll need goggles, hand paddles and a sports watch (which you’ll use for running as well). Your watch will be used for tasks based on training speeds for the swimming test.

karas-rower

Cycling trainings based on power (FTP)

You’ll need a trainer with power measurement or other power measuring device. The trainer will allow you to complete cycling trainings during the colder months, when the weather may be unfavorable.

karas-bieg

Running trainings

You’ll need special shoes, as well as a sports watch with a GPS to perform your running trainings. We’ll be monitoring the time, distance, and pace of your individual tasks.

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.

IM 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.

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 Ironman Inspiration training methods!

Additional Support

Preparing for a triathlon requires more than just the right training. As a member of the Ironman 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 Ironman Inspiration developments. We also encourage you to sign up to our newsletter to get all the latest news.

Contact us

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

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