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Zgodnie z Ogólnym Rozporządzeniem o Ochronie Danych Osobowych RODO informujemy, że
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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
Klikając przycisk wyślij wyrażasz zgodę na przetwarzanie swoich danych osobowych w celach marketingowych, zgodnie z Ogólnym Rozporządzeniem o Ochronie Danych Osobowych RODO. Jesteś świadomy/ma, iż podanie swoich danych jest dobrowolne. Masz prawo dostępu do treści swoich danych oraz ich poprawiania.

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Training plans for triathletes.

Robert Karaś

Regardless of whether you strive to finish your first triathlon, a race at a new distance, break your life record or make a stand at the podium, the Ironman Inspiration platform is the perfect solution for you.

Train according to patterns made by the world champion and record holder Robert Karaś.

See our unique mobile application for managing training plans.

Get to know our application!

READ MORETRAINING PLANS

Greatness is born inside.

Ironman Inspiration is a project created out of love and passion for sport.

Through this platform, I want to share my experience and knowledge that has led me to breaking world records at Double Ironman and Triple Ironman distances, so you can also reach your sports goals.

The right start in triathlon races is conditioned by accurate preparatory training tailored to the contestant, his current possibilities and predispositions. I have tested many training patterns, thanks to which I’ve elaborated my own training methodology, which helps me and my contestants to achieve sports successes.
Join our team and accomplish your triathlon dreams regardless of whether you want to finish your first triathlon or maybe fight for a place at the podium. Train smart, not more.Robert Karaś - profesjonalny trener triathlonu.

Set yourself a goal, and we’ll guide the way!

Even the longest journey starts with the first step.
Before establishing cooperation, you must answer yourself to a few questions.

1. What distance?

Think about the distance you want to start at. 1/4 Ironman, 1/2 Ironman, Ironman or ULTRA.

read more »

2. Which races?

Find the competitions in which you want to participate, see if there are free slots and whether you can sign up.

read more »

3. How much time do you have?

Think about how many trainings a week you’ll be able to do: 6, 9 or 12?

read more »

4. How much do you want it?

Triathlon is an individual sport, it’s all about your motivation and determination.

read more »

Step 1

Registration

Register and buy 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 for which you’d like to prepare. You can change the package to lower or higher at any time.

Step 2

Tests

You will receive a precise instruction on how to perform swimming, cycling and running test. Based on these results, you will get your training loads that are perfectly adjusted to your current abilities. You will receive an introductory plan for the first week.

Step 3

A plan that is tailored to you.

Every Sunday, you will receive a schedule for the new week together with trainings in all three disciplines. If you can’t manage to complete a particular training, you must report it in the system on Saturday at the latest, so that we can adjust the plan for the next week.

Step 4

Constant updates

Your training schedule will be updated on an ongoing basis based on your results from control tests and data from your sports watch. Training loads will be selected as per your actual state of fitness, to maintain a constant process in building your physical form.

What gear will you need?

See what additional gear you need to perform your trainings
Plany pływackie

Swimming trainings

Swimming trainings require goggles, hand paddles and a sports watch, which you will use for your running as well. The watch will allow you to perform particular tasks based on training speeds indicated on the basis of the swimming test.

plany-kolarskie

Cycling trainings based on power (FTP).

A trainer with power measurement or another power measure. On top of that, the trainer will allow you to complete cycling trainings, especially in the winter period, when there are unfavorable weather.

plany-biegowe

Running trainings

You need special shoes as well as a sports watch with a GPS to perform your running trainings. Time, distance and pace of the run are the most important parameters, which you will monitor during the performance of individual tasks.

Training plans

You can choose 3 training packages, which differ in the number of trainings for every week. Regardless of the distance at which you want to start, the number of trainings in a package will give you the perfect preparation.
Swimming Running Cycling Week
BASIC 1 2 3 6
MEDIUM 2 3 4 9
ELITE 3 4 5 12
1/4 IM, 1/2 IM, IM, ULTRA
The below table shows a typical monthly cycle for each plan. Trainings are spread over 6 days in a week, day 7 is always a day of rest meant for regeneration. You decide which day of the week that is.
1 2 3 4 5 6 Day 7
1 week
BASIC: 1 workout a day
Rest
Rest
regeneration
2 week
MEDIUM: 3 days 1 workout a day + 3 days 2 workouts a day
3 week
ELITE: 2 workouts a day
4 week Regeneration week. Low intensity and volume.
Choose a plan that is right for you, depending on the number of workouts you will be able to perform in a week.
Basic
$59per month
For those who don’t have a lot of time.

1x swimming in a week
2x running in a week
3x cycling in a week

6 workouts per weke

Four updates per month, a new schedule for another week every Sunday.

Medium
$79per month
Optimal plan.

2x swimming in a week
3x running in a week
4x cycling in a week

9 workouts per week

Four updates per month, a new schedule for another week every Sunday.

Elite
$99per month
For demanding contestants.

3x swimming in a week
4x running in a week
5x cycling in a week

12 workouts per week

Four updates per month, a new schedule for another week every Sunday.

GOLD
$219per month
Direct trainer supervision. Phone and mail contact limited only by common sense. Supervision and possibly modifications of the performed plan 2/3 times a week. Details provided upon direct contact.
Basic
$59per month
For those who don’t have a lot of time.

1x swimming in a week
2x running in a week
3x cycling in a week

6 workouts per week

Four updates per month, a new schedule for another week every Sunday.

Medium
$79per month
Optimal plan.

2x swimming in a week
3x running in a week
4x cycling in a week

9 workouts per week

Four updates per month, a new schedule for another week every Sunday.

Elite
$99per month
For demanding contestants.

3x swimming in a week
4x running in a week
5x cycling in a week

12 workouts per week

Four updates per month, a new schedule for another week every Sunday.

GOLD
$219per month
Direct trainer supervision. Phone and mail contact limited only by common sense. Supervision and possibly modifications of the performed plan 2/3 times a week. Details provided upon direct contact.

IM Inspiration

Our app was created to improve the way we communicate with racers. Thanks to it you will be kept up to date in real time about changes in your Training Plan. All you have to do is remember to mark your completed workouts and we will take care of the rest! You can add a note to a given exercise if you wish to communicate us something important. You can treat your notes as your private workout journal.

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we’ll let you know when the platform launches!

Workout examples

After registration, you will have access to your workout calendar. Every day will include workouts for particular disciplines per chosen day. Below see examples of a swimming, cycling and running workout. Speeds of swimming, pace of running and generated Watts on the bike will be adjusted to your capabilities based on tests. Do not be guided by these parameters when analyzing examples, it’s important for you to understand the schedule.
plywanie

Example of swimming workout

400m warm-up swim, 8x25m kr acceleration rest 10’’, 8x(200m at 3:25 rest 30’’ + 50m max! rest 60’’) additional 100m casual swim after the round,
400m kr warm-up swim

Workout description:

400 meters of a casual warm-up freestyle swim, do the crawl 8 times 25 meters – casual start and acceleration until end of the pool’s length, 10 seconds rest after each length. Repeat the sequence 8 times – swim 200 meters in 3 minutes 25 seconds, rest for 30 seconds, then do the crawl 50 meters at maximum speed, then rest for 60 seconds, another casual 100 meters and repeat the whole exercise. For the final round, 400 meter warm-up casual swim to cool down.

kolarstwo

Example of cycling workout

30’ to 250W ,
3×30’’ stronger rest 90’’ casual,
5×6’ 300W rest 2’ casual,
30’ to 250W

Workout description:

Do a casual warm-up cycle for 30 minutes during which you cannot exceed 250W. Repeat the sequence 3 times – drive intensively for 30 seconds, followed by a casual cycle for 30 seconds. The next task is a sequence which you repeat 5 times – for 6 minutes, drive with a load of 300W, then do 2 casual minutes to prepare for another interval. For the final round, do a casual warm-up cycle for 30 minutes, you cannot exceed 250W.

bieganie

Example of running workout

5’ jog, 10’ 5:25/km, 3×100 rhythm return rest jog, 10×60’’ ascent approx. 6-7% rhythm return rest casual descent, 8×20’’ on flat surface intensively rest 40’’ march/jog, 15’ 5:25/km

Workout description:

Start with a jog for 5 minutes, then for 10 minutes run at a pace of 5 min 25 s per km. Repeat the sequence 3 times – rhythm run 100 meters, return to the starting point (jog). Successively 10 times, ascent with an inclination of 6-7% – each ascent to last 1 minute, then a casual descent. Repeat the sequence 8 times – for 20 seconds, run hard on flat surface, rest for 40 seconds march/jog. For the final round, warm-up run at 5:25/km pace.

Train hard, but mostly smart.

Most persons who are beginning their journey in a triathlon cannot properly select training loads fit to their actual fitness level. They usually train too hard, without a specific plan, and if they have a plan, they often don’t know what intensity they should swim, cycle or run at.

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

Register now! Train in a safe and proven way.

Substantive support

The triathlon is made up not only of workouts, but also important aspects such as diet and supplementation, knowledge in the scope of right regeneration, selection of gear and mental preparation.

Logged users will have access to articles that will allow you to gain the necessary knowledge in these fields. On top of that, you’ll find out how to cope with stress on the day of the competition, how to take care of proper nutrition and distribute your power on the road in order to cross the finish line with a smile on your face.

Opinions of contestants

What are we up to?

This is where we will give you more details as to our upcoming plans connected to development of Ironman Inspiration. If you want to be up to date, we also encourage you to sign up to our newsletter on our page.

Contact details

We invite you to contact us. We will respond as fast as possible.