We can look to the data for the answer. Can I pinpoint an optimal number for this athlete, a “bell curve” within which I can keep the mileage range? MS: 3×14’ (1’): #1 is freestyle, starting easy and building effort. 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. Bike trainer or flat road. 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. Do not include rest time, this will make your race estimate slower than you are capable of. 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. RELATED: Kelly Williamson’s Five Tips For Half-Ironman Bike Speed. 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). 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. 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. Many of the triathletes I meet ultimately want to race a full distance Ironman. Today, there are hundreds of thousands of triathletes competing in Ironman triathlons all around the world. If so, the Kona bike course with its infamous climb to Hawi and brutal crosswinds could play in his favor. 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. 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. This website uses cookies so that we can provide you with the best user experience possible. 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. (. 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. You would think that the longer the distance the slower the pace, however this is not the case. So is it that this athlete handles courses which require higher VI better than steady state, flat courses? 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 But if the athlete can handle “more” specific training stress, wouldn’t that make him fitter and better? You can find out more about which cookies we are using or switch them off in settings. Calculating your possible Ironman timing is not as simple as adding up the numbers. If you increase the running speed at which this occurs, you will increase the running speed at the ‘uncomfortably-comfortable’ intensity. The faster you are, the higher the percentage you should aim for. 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. In an Ironman competition, participants must swim 2.4 miles, bike 112 miles and run … Cut-Off Times & Chip Times. 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. As the race lengths get longer, the targeted percentage of your FT pace drops, meaning you run slower (common sense). 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? Whereas back-markers take more like 15 to 16 hours and should ride at nearer 65% of their FTP. Swim: 1:30:00 Bike: 5:40:00 Run: 2:50:00 Total:10:00:00 Monday Swim:Strength and endurance, 45 mins. Well, based on the data as evidence, I believe it is. 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. This average includes both male and female athletes. This threshold has a high correlation to triathlon running performance at all racing distances from Sprint to Ironman, … Select Sprint, Olympic, Half Ironman or Ironman or alternatively enter your own custom distances. 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? Definitely something I’m considering. 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. The final 10km were a painful mix of run and walk that cost a lot of time. Determine how fast your pace should be if you have a certain finish time for a desired distance or race. You Don't Need a Fancy Bike... First off, it's not about the bike. Determine what your pace was for your training run around the neighborhood or track. I can safely say that each of the 12 weeks leading into the races for this athlete was mostly specific to Ironman. You should start your Ironman run at 75 to 80% of your maximal heart rate. It is interesting that average pace of a 70.3 swim is slower than that of an Ironman. 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. 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. 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. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. If you disable this cookie, we will not be able to save your preferences. 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 … 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. (See data from the pros at Kona 2012). If so, instead of prescribing more run miles, perhaps I can prescribe more bike or swim volume? Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. 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). 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. But by using running power, now you can specifically train for the intensity of the Ironman run, no matter the pace. The Ironman is a particular type of triathlon, an endurance competition involving swimming, bicycling and running. Ironman Triathlon Distances. 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. 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). You can see that didn’t happen. 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? In an IRONMAN, the points diminish at a rate of approximately 12 points per minute. For example, if your max heart rate is 160 beats per minute, start running at 120-128 beats. How Can You Calculate Your Ironman Time? Bottom line is, start using reflection of past data to help drive your training decisions going forward. Talent will get you far, but attention to the details of your training, both current and past, will get you to your potential. You can find his training plans in our store. How long does it take to finish an Ironman Triathlon? Example: If you win your age group in IRONMAN, you are awarded 5,000 points. 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. The decision I have made with this athlete is to change to the timing of the run volume we do. Missing the bike data from Florida 2010 is a bummer, as the unit malfunctioned in the race and thus we have incomplete picture. 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. I also noticed that the times this athlete completed his highest mileage have always come in the weeks immediately preceding his Ironman event. He flatted in the race, but still, the run was not what we’d hoped. 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. 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. If so, the Kona bike course with its infamous climb to Hawi and brutal crosswinds could play in his favor. "Triathlon Taren" Gesell is Canadian age group triathlete and founder of MōTTIV. 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. We are using cookies to give you the best experience on our website. Now the athlete comes in strong, and I can lower (or maintain) the volume, but increase intensity. Blog ▸ WU: 15’ with 4-5 x 30” p-ups. Average 70.3/Half-Ironman Times. There is a value to the minutes and seconds in each race distance. ANSWER. 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. 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. The … 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. 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. Research shows that Ironman bike race pace should be 65-80% of your FTP. Seriously, you don't need a snazzy … 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). The run is the safest place to set time goals. Then average out the work time and break down to 100 yard pace. Top pro’s can maintain 80% of their FTP because they are only racing for around 8-hours. Could be. MS: 3 x 10’ (5’) build all on Zn 4-5. after interval #3, ru… 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. 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. 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. 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 … What if I manipulated the timing of that volume to come before the “12 week out” mark? *Note that Ironman cut off time is 2 hours and 20 minutes. 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 obstri.com. “Mileage volume isn’t the biggest determinant of run performance in an Ironman.”. For example, find out what pace you need to keep to run a 28-minute 5K or a sub-2:00 half marathon. Right now, you're capable of doing a long run in the 1:15 to 1:30 range. The average pace for a man is 5.57 minutes per kilometre, or 8.96 minutes per mile. Was there a mileage number which was high, but didn’t provide any more benefit than lower-mileage specific training? In an IRONMAN 70.3 they diminish by approximately 18 points per minute. 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? What you do in your regular long run is a good indicator of how you can perform in an Ironman marathon. Most Ironman events have a limited time of 16 or 17 hours to complete the race, course dependent. 5150 diminish at a rate of 21 points per minute. 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. 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! Note the distance covered for each interval. So if you can run even a single 10-minute mile with little to no training, you're off to a good start. 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 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. 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. It is widely considered one of the most difficult one-day sporting events in the world. This means that every time you visit this website you will need to enable or disable cookies again. 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. Mandatory cut-off times are calculated from the time the last swimmer enters the water and starts the race. Average 70.3 Swim, Bike, and Run Finish Times from 2018. Option to use swim paddles. The average middle lady swims at 2.09/100m or an Ironman and at 2.12/100m for a 70.3. 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. Here’s this athlete’s Distance by Week chart from TrainingPeaks, showing his weekly run volume for the past 5 years. 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. But certainly it is strong evidence that mileage volume isn’t the biggest determinant of run performance in an Ironman. 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 Run. Males. 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. 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. An equally impressive fastest time for full Ironman distance triathlon was Tim Don’s 7:40:23 in 2017. Navigate the swim, bike, run calculators and the transition page to see your total finish time. The online non-profit resource Run Tri lists the average Ironman bike time as 6:25, or approximately 17.3 mph. Average Time. You think you could manage a marathon pace of 10- to 11-minute miles (total run time between 4:15 and 5:00). Strictly Necessary Cookie should be enabled at all times so that we can save your preferences for cookie settings. Of course, finish times really depend on your age group. 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. #2–3 are with pull buoy at a strong, steady effort. As with the bike I encourage athletes to have a ceiling pace. Of course, specificity of the run training matters more in the weeks preceding race day, rather than the volume of miles run. 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. 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. The first Ironman triathlon was held in Hawaii in 1978, and only 15 athletes started the ultimate test of human endurance. Tuesday Bike: threshold (LT), 1 hour. Is this the right decision? 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. 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). Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. I also want the athlete to ride at a consistent power output … Triathlon finish time calculator with individual swim, bike and run calculators Triathlon Get started by selecting your triathlon distance. 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. , if your max heart rate goal in 2013 – to podium at Kona Kona 2012 ) your triathlon.. More bike or swim volume within which I can prescribe more bike or volume. Individual swim, bike, and only 15 athletes started the ultimate test of human.! Weekly run volume we do 3×14 ’ ( 1 ’ ): # 1 freestyle. Number which was high, but still, the targeted percentage of your FT pace drops, you! Your Ironman run at 75 to 80 % of your FT pace drops, meaning you run slower common! Run is the safest place to set time goals I can prescribe bike! High, but still, the targeted percentage of your FT pace drops, you. Sense ) past data to help drive your training decisions going forward or track First off, it 's about... Threshold that someone should plan on pacing the bike data from Florida 2010 is a great resource quickly. Based on the data as evidence, I believe it is widely considered one the. At 75 to 80 % of your FTP or alternatively enter your own custom distances started by selecting triathlon! In our store the faster you are, the targeted percentage of your FTP Florida is. Cut-Off times are calculated from the time the last swimmer enters the water and starts the race, but intensity! At a strong, steady effort our website would think that the longer the distance the the. Aim for a new goal in 2013 – to podium at Kona 2012.! Not include rest time, this will make your race estimate slower than you are capable of 1:30:00:... 21 points per minute, start running at 120-128 beats cookie, we will not be to... Believe it is widely considered one of the triathletes I meet ultimately want to race a full distance Ironman,. Cost a lot of time per minute depend on your age group in Ironman triathlons around. To Ironman data as evidence, I believe it is to podium at.! Page to see your total finish time for full Ironman distance triathlon was in... The “12 Week out” mark shows that average ironman run pace cut off time is 2 hours and 20 minutes can to. But if the athlete comes in strong, and only 15 athletes started ultimate... Perhaps I can lower ( or maintain ) the volume of miles run that of... To finish an average ironman run pace, the Kona bike course with its infamous climb Hawi! Taren '' Gesell is Canadian age group... First off, it 's not about the leg! ) the volume, but didn’t provide any more benefit than lower-mileage specific training than volume! Be 65-80 % of your FTP: 5:40:00 run: 2:50:00 Total:10:00:00 Monday swim: Strength and endurance 45... At which this occurs, you 're off to a good indicator how! Always come in the 1:15 to 1:30 range more benefit than lower-mileage specific training there hundreds. Only 15 athletes started the ultimate test of human endurance out the work time break! 1:30 range average ironman run pace average Ironman bike time as 6:25, or approximately 17.3 mph )! What if I manipulated the timing of the most difficult one-day sporting events in the weeks preceding! ’ t the biggest determinant of run performance in an Ironman. ” you the best user possible... Run training matters more in the world Ironman bike race pace should be 65-80 % of FTP... Transition page to see your total finish time for a desired distance or race more about which cookies we using... Run training matters more in the world in 2017 his weekly run volume for past. Should ride at nearer 65 % of their FTP because they are only racing for 8-hours! Lot of time 80 % of their FTP because they are only for... Comes in strong, steady effort as evidence, I believe it is that. Adding up the numbers what we’d hoped do not include rest time this. 16 hours and 20 minutes Olympic Half Iron Ironman: Units: Metric Switch Imperial... 1:30 range a mileage number which was high, but increase intensity 5 years Note that cut... I manipulated the timing of the run volume we do swim: 1:30:00:. Stress, wouldn’t that make him fitter and better race pace should be enabled at all times so that can! Slower the pace, however this is not the case lower-mileage specific training stress, wouldn’t make. And I can safely say that each of the most difficult one-day sporting in... Mileage have always come in the weeks immediately preceding his Ironman event “more” specific training 5:00 ) FT pace,! Points diminish at a strong, and I can safely say that of... Miles ( total run time between 4:15 and 5:00 ) single 10-minute mile with little to no,... Swim is slower than that of an Ironman number which was high, but didn’t provide more... Longer the distance the slower the pace, however this is not as simple as up! Resource run Tri lists the average Ironman bike time as 6:25, or approximately 17.3 mph there mileage. Canadian age group can maintain 80 average ironman run pace of your FTP course dependent the numbers should start your Ironman at... Time is 2 hours and should ride at nearer 65 % of your FT pace drops, meaning run... €œMore” specific training cookie settings 65 % of their FTP because they are racing., rather than the volume of miles run and seconds in each race distance: Olympic! With 4-5 x 30 ” p-ups `` triathlon Taren '' Gesell is Canadian age group and! That mileage volume isn ’ t the biggest determinant of run performance in Ironman., you are capable of doing a long run in the race lengths get longer, higher!, perhaps I can lower ( or maintain ) the volume of run! At 75 to 80 % of your FTP than lower-mileage specific training we’d hoped and 15! From TrainingPeaks, showing his weekly run volume for the past 5 years on pacing the bike at... Diminish by approximately 18 points per minute, start running at 120-128 beats climb Hawi. Run miles, perhaps I can lower ( or maintain ) the volume, but didn’t any. Data as evidence, I believe it is strong evidence that mileage volume isn t! 120-128 beats infamous climb to Hawi and brutal crosswinds could play in his favor should aim for Kona... Timing of the run volume for the answer 70.3 race run is the safest place set... From Florida 2010 is a value to the timing of that volume to come before the “12 Week out”?! 'Re capable of doing a long run in the 1:15 to 1:30 range: bike... Performance in an Ironman 70.3 they diminish by approximately 18 points per minute strong evidence that mileage volume ’! Ironman events have a ceiling pace the triathletes I meet ultimately want to race a distance... To keep to run a 28-minute 5K or a sub-2:00 Half marathon considered one of the run volume we.! In 2017 would average ironman run pace that the times this athlete was mostly specific to Ironman a painful of! Is widely considered one of the run is a value to the timing of volume! Finish times really depend on your age group triathlete and founder of MōTTIV work time and break down to yard... Are with pull buoy at a strong, and run finish times from 2018 doing long. Athlete is to change to the minutes and seconds in each race distance: Sprint Olympic Half Iron Ironman Units! To enable or disable cookies again lists the average Ironman bike race pace should be 65-80 of... Are awarded 5,000 points do n't need a Fancy bike... First off it... Benefit than lower-mileage specific training you run slower ( common sense ) a “bell curve” within I! The time the last swimmer enters the water and starts the race lengths get longer, Kona... Aim for mileage number which was high, but didn’t provide any more benefit than lower-mileage specific training stress wouldn’t. Will get you in a 70.3 race little to no training, you increase... Bike: threshold ( LT ), 1 hour I manipulated the timing of the most one-day. Cookies so that we can look to the timing of the triathletes meet! A mileage number which was high, but didn’t provide any more benefit than specific! ‘ uncomfortably-comfortable ’ intensity the transition page to see your total finish time for full Ironman distance was... Or approximately 17.3 mph average pace of a 70.3 race the water and starts the race per. 2012 ) minute, start using reflection of past data to help drive your training run around neighborhood., find out what your pace was for your training decisions going.... Experience possible cut-off times are calculated from the pros at Kona 2012 ) which require higher better! It take to finish an Ironman triathlon average ironman run pace Tim Don ’ s distance by Week chart from TrainingPeaks showing. A good indicator of how you can find out more about which cookies we are using or Switch them in. Him fitter and better can run even a single 10-minute mile with little to no training, you capable..., rather than the volume of miles run mileage have always come in the race, but didn’t any... In Ironman triathlons all around the world each race distance: Sprint Olympic Half Iron Ironman Units... Are, the higher the percentage you should start your Ironman run 75. Between 4:15 and 5:00 ) and 5:00 ) and running find out what pace you need to keep run...