The average pace for a man is 5.57 minutes per kilometre, or 8.96 minutes per mile. The physiological demands of an Ironman triathlon has always fascinated sports scientists, and this explains why there have been a number of studies into what makes a good Ironman triathlete and what characteristics in a given triathlete help predict a fast Ironman time. Many of the triathletes I meet ultimately want to race a full distance Ironman. You should start your Ironman run at 75 to 80% of your maximal heart rate. USAT Level 2 and Elite TrainingBible Coach Jim Vance looks back on five years of data in TrainingPeaks to pinpoint just how much run volume you need to race your fastest Ironman. Calculating your possible Ironman timing is not as simple as adding up the numbers. For my Half-Ironman distance athletes I like to see them be between 80-85% of their threshold, and for Full distance 68-78% of threshold with beginners being around the lower end of the range. The 70.3 takes about 6 hours on average to finish: the swim takes 45 minutes, the bike ride about 3:00, and the run approximately 2:15. M18-24 0:36:05 2:51:21 1:57:50 5:37:44M25-29 0:37:42 2:53:42 1:58:49 5:44:07M30-34 0:38:09 2:52:05 1:59:24 5:42:29M35-39 0:38:34 2:51:50 2:00:57 5:44:15M40-44 0:38:55 2:53:01 2:03:19 5:48:12M45-49 0:39:13 2:54:45 2:05:35 5:53:35M50-54 0:39:30 2:56:31 2:08:22 5:58:24M55-59 0:40:21 2:59:59 2:13:06 6:08:04M60-64 0:40:55 3:04:07 2:19:05 6:20:53M65-69 0:42:12 3:08:44 2:23:21 6:32:14M70-74 0:45:11 3:19:23 2:34:36 7:01:21M75-79 0:46:05 3:26:12 2:48:35 7:23:44M80-84 0:47:42 3:53:08 3:08:00 8:03:15, F18-24 0:37:32 3:09:23 2:09:39 6:08:46F25-29 0:38:33 3:09:30 2:07:27 6:08:24F30-34 0:39:47 3:09:09 2:08:15 6:10:22F35-39 0:40:35 3:09:04 2:10:53 6:14:08F40-44 0:41:12 3:09:39 2:11:47 6:15:44F45-49 0:41:36 3:10:36 2:15:37 6:22:56F50-54 0:41:45 3:13:04 2:18:31 6:28:38F55-59 0:42:30 3:16:32 2:24:27 6:37:43F60-64 0:43:08 3:20:10 2:29:01 6:45:14F65-69 0:44:38 3:28:37 2:37:59 7:05:05F70-74 0:48:04 3:33:35 2:33:20 7:13:34F75-79 0:49:29 3:44:37 2:47:20 7:35:39. But certainly it is strong evidence that mileage volume isn’t the biggest determinant of run performance in an Ironman. Blog ▸ I can safely say that each of the 12 weeks leading into the races for this athlete was mostly specific to Ironman. Seriously, you don't need a snazzy … In general, he will be doing higher run volume in the months leading up to the 12 weeks out from the race, where we will switch to less volume and greater intensity. In an IRONMAN, the points diminish at a rate of approximately 12 points per minute. Top pro’s can maintain 80% of their FTP because they are only racing for around 8-hours. Below are the average swim bike, run finish times in half-Ironman 70.3 events of athletes who finished in the top 20% of their age group. If so, instead of prescribing more run miles, perhaps I can prescribe more bike or swim volume? You can see that didn’t happen. Determine how fast your pace should be if you have a certain finish time for a desired distance or race. You think you could manage a marathon pace of 10- to 11-minute miles (total run time between 4:15 and 5:00). We are using cookies to give you the best experience on our website. The average middle lady swims at 2.09/100m or an Ironman and at 2.12/100m for a 70.3. Most Ironman events have a limited time of 16 or 17 hours to complete the race, course dependent. Once you have the average 100 yard pace for the TT find it on the chart for an estimate of the time you could complete the swim leg in. Swim: 1:30:00 Bike: 5:40:00 Run: 2:50:00 Total:10:00:00 Monday Swim:Strength and endurance, 45 mins. There’s an athlete I have worked with for 5 years, and in the time we worked together he went from an 11+ hour Ironman to a PR of 8:59, two podium finishes and multiple qualifications for Kona. If so, the Kona bike course with its infamous climb to Hawi and brutal crosswinds could play in his favor. In an Ironman competition, participants must swim 2.4 miles, bike 112 miles and run … Now the athlete comes in strong, and I can lower (or maintain) the volume, but increase intensity. With training, you're confident you could average between 15 and 16 mph for 112 miles (total bike time between 6:15 and 7:30). Strictly Necessary Cookie should be enabled at all times so that we can save your preferences for cookie settings. I know that completing an Ironman—swimming 2.4 miles, riding 112, and running a marathon—is a lifetime goal of hardcore endurance athletes, not … Can I pinpoint an optimal number for this athlete, a “bell curve” within which I can keep the mileage range? Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. An Ironman Triathlon is one of a series of long-distance triathlon races organized by the World Triathlon Corporation, consisting of a 2.4-mile swim, a 112-mile bicycle ride and a marathon 26.22-mile run, raced in that order. This means that every time you visit this website you will need to enable or disable cookies again. But by using running power, now you can specifically train for the intensity of the Ironman run, no matter the pace. Ironman Average Swim, Bike, Run and Finish Times for All Races and Age Groups Kona Qualifying Times and Slots for All Races and Age Groups RunTri's Complete Archive of 200+ Stats and Analysis Posts For example, if your max heart rate is 160 beats per minute, start running at 120-128 beats. His next best performance was his 8:59 at IMFL the year after (because of the significance of the 9:00 barrier), and the third best was probably IMWI this year, where he just raced hard and well against a tough field, just missing a top 20 overall finish. But if the athlete can handle “more” specific training stress, wouldn’t that make him fitter and better? I also noticed that the times this athlete completed his highest mileage have always come in the weeks immediately preceding his Ironman event. “Mileage volume isn’t the biggest determinant of run performance in an Ironman.”. If you disable this cookie, we will not be able to save your preferences. Below is a listing of the average 70.3 times for the swim, bike, and run based on age group from Ironman branded 70.3 triathlons that took place from 2018. What if I manipulated the timing of that volume to come before the “12 week out” mark? Tuesday Bike: threshold (LT), 1 hour. The online non-profit resource Run Tri lists the average Ironman bike time as 6:25, or approximately 17.3 mph. Could be. This ceiling should only apply for the first third of the run, then racing by feel should take over (but using a GPS watch can help keep you on task). A lot of information to consider, and as a coach or athlete, reflection on the past is very important if you want to set the right path ahead. Determine what your pace was for your training run around the neighborhood or track. Let’s say you did both tests and your average heart rate for cycling was 165 and for the run test your average heart rate was 178. You can find his training plans in our store. For instance if you are able to swim the 1.2 miles in 2:30 per 100 yards you will complete the swim leg in 52 minutes. Select Sprint, Olympic, Half Ironman or Ironman or alternatively enter your own custom distances. The … So I dug further, and started looking at the execution on race day, with bike statistics like Normalized Power (NP), Intensity Factor (IF), Variability Index (VI), Training Stress Score (TSS) and how these stats all corresponded with run performance (quantified by rTSS in this case). This average includes both male and female athletes. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. WU: 15’ with 4-5 x 30” p-ups. #2–3 are with pull buoy at a strong, steady effort. Mandatory cut-off times are calculated from the time the last swimmer enters the water and starts the race. Right now, you're capable of doing a long run in the 1:15 to 1:30 range. It also showed me that I have certain tendencies as a coach, and that perhaps I need to try something different – that might enable the breakthrough we’re looking for. Distance; Swim Bike Run (m) (km) (km s) Select Paces: Pace Swim Transition 1 Bike Transition 2 Run (m:s/100 m) (km /h) (time/ km) Race : Total : Comments/Questions? The final 10km were a painful mix of run and walk that cost a lot of time. If you were planning for a full Ironman, your target range would be between 80% to 75% of your FT pace, for a target 26.2 mile run of between 3:58 and 4:14 (9:05/mile to 9:41/mile). Running USA reports that in 2011, the average finishing times for 5K races were 28:05 for men and 34:09 for women, yielding per-mile paces of 9:02 and 10:59 respectively. M18-24 0:36:05 2:51:21 1:57:50 5:37:44 M25-29 0:37:42 2:53:42 1:58:49 5:44:07 M30-34 0:38:09 2:52:05 1:59:24 5:42:29 M35-39 0:38:34 2:51:50 2:00:57 5:44:15 M40-44 0:38:55 2:53:01 2:03:19 5:48:12 Whereas back-markers take more like 15 to 16 hours and should ride at nearer 65% of their FTP. So if you can run even a single 10-minute mile with little to no training, you're off to a good start. He set a new goal in 2013 – to podium at Kona. Research shows that Ironman bike race pace should be 65-80% of your FTP. Ironman Triathlon Distances. Average Time. Option to use swim paddles. We can look to the data for the answer. Missing the bike data from Florida 2010 is a bummer, as the unit malfunctioned in the race and thus we have incomplete picture. While average professional times range between 4-5 hours for 70.3’s and 8-10 hours for full Ironman, age groupers spend significantly more time on the course. Similarly, if you think you can average 130 bpm for a 100-miler, you haven’t advocated locking it at at 130 bpm from the start. USAT Level 2 and Elite TrainingBible Coach Jim Vance looks back on five years of data in TrainingPeaks to pinpoint just how much run volume you need to race your fastest Ironman. Best known for his YouTube channel and podcast Taren is the author of the Triathlon Foundations series of books and has been published featured in endurance publications around the world. How long does it take to finish an Ironman Triathlon? The main reason is that this was a new stimulus to the athlete back then, and expecting to get the same result is probably not realistic. This is always something which must be subjectively considered with analysis of the data, how they placed relative to the field, the favorability of the course relative to their strengths or weaknesses, and even the athlete’s mindset. *Note that Ironman cut off time is 2 hours and 20 minutes. So is it that this athlete handles courses which require higher VI better than steady state, flat courses? The percent of power threshold that someone should plan on pacing the bike leg of any long-distance race is different based mainly on experience. Then average out the work time and break down to 100 yard pace. Talent will get you far, but attention to the details of your training, both current and past, will get you to your potential. Of course, finish times really depend on your age group. One colleague told me he thought VI on the bike mattered more in Ironman than even IF or TSS, but this athlete’s two highest VI’s corresponded with his fastest and third fastest runs (VI 1.09 and 3:00 run at IMWI in 2008; VI 1.08 and 3:05 run at IMWI 2012). This website uses cookies so that we can provide you with the best user experience possible. Also bTSS seems to have very little reflection on his run times, as he either runs 3:13-14, or 3-3:05 despite varying bTSS scores. For instance, if you want to want to run a 16:40 100-miler, you haven’t advocated starting the race at 10 min/mile pace and trying to hold it for the next 100 miles. Average 70.3 Swim, Bike, and Run Finish Times from 2018. As some have suggested, running in Wisconsin or Florida is not the same as running in Kona, and the performances may be equitable considering the conditions. Considering all of the above, my opinion is that the athlete’s best all-time performance was probably Kona 2009, when he was 8th in his AG against stellar competition and in hot conditions. Buy me a coffee at Lava Java in Kona in October after the race, and we can chat about whether I was right or not! Example: If you win your age group in IRONMAN, you are awarded 5,000 points. MS: 3 x 10’ (5’) build all on Zn 4-5. after interval #3, ru… 5150 diminish at a rate of 21 points per minute. "Triathlon Taren" Gesell is Canadian age group triathlete and founder of MōTTIV. Navigate the swim, bike, run calculators and the transition page to see your total finish time. Looking at the chart, some might say he ran great when he was just doing 32 miles a week in 2008, why not go back to that? M18-24 0:27:58 2:24:48 1:31:03 4:35:33M25-29 0:29:06 2:26:34 1:32:26 4:40:10M30-34 0:29:50 2:26:48 1:33:07 4:42:20M35-39 0:30:21 2:27:26 1:34:45 4:45:27M40-44 0:30:49 2:28:48 1:37:01 4:50:19M45-49 0:31:04 2:30:32 1:39:06 4:55:08M50-54 0:31:18 2:32:18 1:41:38 5:00:35M55-59 0:31:59 2:35:27 1:45:14 5:08:29M60-64 0:32:42 2:39:05 1:50:17 5:19:29M65-69 0:33:30 2:44:06 1:56:03 5:31:45M70-74 0:37:08 2:53:37 2:06:01 6:03:07M75-79 0:38:08 2:55:42 2:20:00 6:21:21, F18-24 0:29:20 2:42:55 1:42:31 5:08:45F25-29 0:30:13 2:40:57 1:41:29 5:06:15F30-34 0:31:11 2:41:17 1:42:17 5:08:29F35-39 0:31:54 2:41:53 1:44:14 5:12:50F40-44 0:32:31 2:42:31 1:45:50 5:16:33F45-49 0:33:14 2:44:37 1:49:15 5:23:46F50-54 0:33:31 2:46:23 1:52:38 5:30:41F55-59 0:34:03 2:49:13 1:56:26 5:39:12F60-64 0:34:57 2:52:19 2:00:30 5:47:55F65-69 0:36:15 3:00:20 2:10:37 6:10:45F70-74 0:39:07 2:57:59 2:17:03 6:21:58, This data was provided by our friends at How Can You Calculate Your Ironman Time? If you increase the running speed at which this occurs, you will increase the running speed at the ‘uncomfortably-comfortable’ intensity. An equally impressive fastest time for full Ironman distance triathlon was Tim Don’s 7:40:23 in 2017. Below is a listing of the average 70.3 times for the swim, bike, and run based on age group from Ironman branded 70.3 triathlons that took place from 2018. I had an idea in my mind of what we’ve actually done, and I have his old Performance Management Charts, but I needed to dive in a little deeper and see the bigger picture of how his performances have corresponded with different run training volumes in the past. Average 70.3/Half-Ironman Times. It is widely considered one of the most difficult one-day sporting events in the world. Cut-Off Times & Chip Times. The faster you are, the higher the percentage you should aim for. As the race lengths get longer, the targeted percentage of your FT pace drops, meaning you run slower (common sense). The Ironman is a particular type of triathlon, an endurance competition involving swimming, bicycling and running. Two professional triathletes at Kona, Matt Russell, (12 th ), and Lionel Sanders, (29 th ), wore the new Stryd power meter device, a footpod which measures the work rate, in watts, of each athlete while running. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful. You can see that in 2011, we decided to do the most volume we ever have, thinking that would be a new training stimulus that would give him the breakthrough he needed. (See data from the pros at Kona 2012). Do not include rest time, this will make your race estimate slower than you are capable of. The run is the safest place to set time goals. Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. This threshold has a high correlation to triathlon running performance at all racing distances from Sprint to Ironman, … (. In training my long runs were roughly at the Ironman pace I would have wanted (though this wasn’t planned) I was generally running easy at 3:20 marathon pace. Well, based on the data as evidence, I believe it is. He flatted in the race, but still, the run was not what we’d hoped. RELATED: Kelly Williamson’s Five Tips For Half-Ironman Bike Speed. I also want the athlete to ride at a consistent power output … It is interesting that average pace of a 70.3 swim is slower than that of an Ironman. Total: 140.6 miles (225.995km) Swim: 2.4 mile swim (3.8km) Bike: 112 mile (180km) Run: 26.2 marathon (42.195km) RELATED: Difference Between Triathlon Wetsuits & Surf Wetsuits? You can find out more about which cookies we are using or switch them off in settings. Was there a mileage number which was high, but didn’t provide any more benefit than lower-mileage specific training? MS: 3×14’ (1’): #1 is freestyle, starting easy and building effort. As with the bike I encourage athletes to have a ceiling pace. Bottom line is, start using reflection of past data to help drive your training decisions going forward. Note the distance covered for each interval. Is this the right decision? The IRONMAN U curriculum also provides an intensity chart with several different types of measures that an athlete/coach can use to determine their training zones. You Don't Need a Fancy Bike... First off, it's not about the bike. Ignore the time commitment, endless aches and pains and the fear of failure, let's just look at how much it can cost to compete in an Ironman competition. but I needed to dive in a little deeper and see the bigger picture of how his performances have corresponded with different run training volumes in the past. Normalized Power (NP), Intensity Factor (IF), IF = Intensity factor of the ride, (NP/FTP), VI = Variability Index, (how well paced was the ride, steady = 1.00 or close, big variance = 1.05+), bTSS = Bike Training Stress Score, the stress the bike put on the athlete, a faster/harder bike will have 300+, rTSS = Run Training Stress Score, the faster run should have higher rTSS, as the athlete is able to hold faster pace relative to their threshold. Here’s this athlete’s Distance by Week chart from TrainingPeaks, showing his weekly run volume for the past 5 years. Today, there are hundreds of thousands of triathletes competing in Ironman triathlons all around the world. In an IRONMAN 70.3 they diminish by approximately 18 points per minute. After assessing the success we’ve had, I began brainstorming about where to go next with his training so that we could achieve this goal. Males. The first Ironman triathlon was held in Hawaii in 1978, and only 15 athletes started the ultimate test of human endurance. In order to do this, I had to really go back and examine what we had done in our past Ironman preparations, how we might tweak and change things to get the next breakthrough we’re looking for, and particularly what type of training he responds to best. What you do in your regular long run is a good indicator of how you can perform in an Ironman marathon. I pulled this chart to help me see how much run volume helped or hindered his race day performance, and if I should prescribe more volume. Of course, this volume chart doesn’t show execution or heat/conditions from the races, which probably had more effect than necessarily judging the performance strictly by run split time. Jim Vance is a Level 2 USAT Coach, an Elite Coach for TrainingBible Coaching, Head Coach of Formula Endurance, and is a former elite triathlete. The decision I have made with this athlete is to change to the timing of the run volume we do. For example, find out what pace you need to keep to run a 28-minute 5K or a sub-2:00 half marathon. Of course, specificity of the run training matters more in the weeks preceding race day, rather than the volume of miles run. Triathlon finish time calculator with individual swim, bike and run calculators Triathlon Get started by selecting your triathlon distance. There is a value to the minutes and seconds in each race distance. For example, one study compared the height, weight, and percent body fat data of accomplished Ironman triathletes with those of elite athletes from the sports of … Definitely something I’m considering. ANSWER. I overlaid these race day stats onto the volume chart: Before we get started with the analysis on this, let’s define some of the items above: As a coach, I looked at these stats to see if there was a mileage that gave us the most benefit? You would think that the longer the distance the slower the pace, however this is not the case. If so, the Kona bike course with its infamous climb to Hawi and brutal crosswinds could play in his favor. So if the training was specific in its intensity and designed adaptation, then the type of training is consistent and isn’t going to skew the data interpretation. The Run. The answer, based on our analysis of more than 41,000 finishers in 25 Ironman triathlons: about 12 hours and 35 minutes for the average triathlete.Swim 2.4 miles in 1:16, Bike 112 miles in 6:25, and Run 26.2 miles in 4:54. Bike trainer or flat road.