Now the athlete comes in strong, and I can lower (or maintain) the volume, but increase intensity. 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. Option to use swim paddles. What if I manipulated the timing of that volume to come before the “12 week out” mark? ANSWER. 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. 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! 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. 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? He set a new goal in 2013 – to podium at Kona. This means that every time you visit this website you will need to enable or disable cookies again. RELATED: Kelly Williamson’s Five Tips For Half-Ironman Bike Speed. Right now, you're capable of doing a long run in the 1:15 to 1:30 range. Note the distance covered for each interval. I can safely say that each of the 12 weeks leading into the races for this athlete was mostly specific to Ironman. 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 are able to swim the 1.2 miles in 2:30 per 100 yards you will complete the swim leg in 52 minutes. MS: 3×14’ (1’): #1 is freestyle, starting easy and building effort. 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 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. You can find his training plans in our store. 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. Is this the right decision? This threshold has a high correlation to triathlon running performance at all racing distances from Sprint to Ironman, … 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. Top pro’s can maintain 80% of their FTP because they are only racing for around 8-hours. Mandatory cut-off times are calculated from the time the last swimmer enters the water and starts the race. 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. Whereas back-markers take more like 15 to 16 hours and should ride at nearer 65% of their FTP. The … An equally impressive fastest time for full Ironman distance triathlon was Tim Don’s 7:40:23 in 2017. 5150 diminish at a rate of 21 points per minute. If so, the Kona bike course with its infamous climb to Hawi and brutal crosswinds could play in his favor. You think you could manage a marathon pace of 10- to 11-minute miles (total run time between 4:15 and 5:00). 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. You should start your Ironman run at 75 to 80% of your maximal heart rate. 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. What you do in your regular long run is a good indicator of how you can perform in an Ironman marathon. Many of the triathletes I meet ultimately want to race a full distance Ironman. Select Sprint, Olympic, Half Ironman or Ironman or alternatively enter your own custom distances. Example: If you win your age group in IRONMAN, you are awarded 5,000 points. There is a value to the minutes and seconds in each race distance. *Note that Ironman cut off time is 2 hours and 20 minutes. Then average out the work time and break down to 100 yard pace. Missing the bike data from Florida 2010 is a bummer, as the unit malfunctioned in the race and thus we have incomplete picture. 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. Of course, finish times really depend on your age group. Calculating your possible Ironman timing is not as simple as adding up the numbers. 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. 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 … 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. How long does it take to finish an Ironman Triathlon? 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. I also want the athlete to ride at a consistent power output … 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. Most Ironman events have a limited time of 16 or 17 hours to complete the race, course dependent. Bike trainer or flat road. Was there a mileage number which was high, but didn’t provide any more benefit than lower-mileage specific training? But certainly it is strong evidence that mileage volume isn’t the biggest determinant of run performance in an Ironman. Average Time. 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. 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. You would think that the longer the distance the slower the pace, however this is not the case. Talent will get you far, but attention to the details of your training, both current and past, will get you to your potential. I also noticed that the times this athlete completed his highest mileage have always come in the weeks immediately preceding his Ironman event. 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. 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. In an Ironman competition, participants must swim 2.4 miles, bike 112 miles and run … Seriously, you don't need a snazzy … This average includes both male and female athletes. If so, the Kona bike course with its infamous climb to Hawi and brutal crosswinds could play in his favor. 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. Today, there are hundreds of thousands of triathletes competing in Ironman triathlons all around the world. But by using running power, now you can specifically train for the intensity of the Ironman run, no matter the pace. In an IRONMAN, the points diminish at a rate of approximately 12 points per minute. 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. Strictly Necessary Cookie should be enabled at all times so that we can save your preferences for cookie settings. 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. Definitely something I’m considering. Do not include rest time, this will make your race estimate slower than you are capable of. Of course, specificity of the run training matters more in the weeks preceding race day, rather than the volume of miles run. For example, if your max heart rate is 160 beats per minute, start running at 120-128 beats. 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 … 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. 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. Triathlon finish time calculator with individual swim, bike and run calculators Triathlon Get started by selecting your triathlon distance. It is interesting that average pace of a 70.3 swim is slower than that of an Ironman. Well, based on the data as evidence, I believe it is. We can look to the data for the answer. Average 70.3/Half-Ironman Times. 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? 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 In an IRONMAN 70.3 they diminish by approximately 18 points per minute. 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). You can find out more about which cookies we are using or switch them off in settings. How Can You Calculate Your Ironman Time? Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. The average pace for a man is 5.57 minutes per kilometre, or 8.96 minutes per mile. Here’s this athlete’s Distance by Week chart from TrainingPeaks, showing his weekly run volume for the past 5 years. (See data from the pros at Kona 2012). The Ironman is a particular type of triathlon, an endurance competition involving swimming, bicycling and running. 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. 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. For example, find out what pace you need to keep to run a 28-minute 5K or a sub-2:00 half marathon. Can I pinpoint an optimal number for this athlete, a “bell curve” within which I can keep the mileage range? Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. 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. The faster you are, the higher the percentage you should aim for. The average middle lady swims at 2.09/100m or an Ironman and at 2.12/100m for a 70.3. 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. Determine what your pace was for your training run around the neighborhood or track. #2–3 are with pull buoy at a strong, steady effort. It is widely considered one of the most difficult one-day sporting events in the world. Tuesday Bike: threshold (LT), 1 hour. As the race lengths get longer, the targeted percentage of your FT pace drops, meaning you run slower (common sense). 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. Bottom line is, start using reflection of past data to help drive your training decisions going forward. Research shows that Ironman bike race pace should be 65-80% of your FTP. If you disable this cookie, we will not be able to save your preferences. 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 WU: 15’ with 4-5 x 30” p-ups. 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). (. The final 10km were a painful mix of run and walk that cost a lot of time. As with the bike I encourage athletes to have a ceiling pace. He flatted in the race, but still, the run was not what we’d hoped. 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. 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. If you increase the running speed at which this occurs, you will increase the running speed at the ‘uncomfortably-comfortable’ intensity. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. The first Ironman triathlon was held in Hawaii in 1978, and only 15 athletes started the ultimate test of human endurance. Males. “Mileage volume isn’t the biggest determinant of run performance in an Ironman.”. 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? 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. Cut-Off Times & Chip Times. The run is the safest place to set time goals. Ironman Triathlon Distances. MS: 3 x 10’ (5’) build all on Zn 4-5. after interval #3, ru… But if the athlete can handle “more” specific training stress, wouldn’t that make him fitter and better? The decision I have made with this athlete is to change to the timing of the run volume we do. The online non-profit resource Run Tri lists the average Ironman bike time as 6:25, or approximately 17.3 mph. So is it that this athlete handles courses which require higher VI better than steady state, flat courses? If so, instead of prescribing more run miles, perhaps I can prescribe more bike or swim volume? You can see that didn’t happen. 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). 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. 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. 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. 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. You Don't Need a Fancy Bike... First off, it's not about the bike. We are using cookies to give you the best experience on our website. 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. So if you can run even a single 10-minute mile with little to no training, you're off to a good start. 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. Blog ▸ Average 70.3 Swim, Bike, and Run Finish Times from 2018. 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. "Triathlon Taren" Gesell is Canadian age group triathlete and founder of MōTTIV. 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 Run. 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. 2 hours and should ride at nearer 65 % of your FT pace drops, you! 21 points per minute single 10-minute mile with little to no training you! And better 16 hours and 20 minutes race a full distance Ironman and seconds in each race.! Non-Profit resource run Tri lists the average Ironman bike time as 6:25 or. Made with this athlete is to change to the data as evidence, I believe is. To quickly figure out what pace you need to keep to run a 5K. 15 athletes started the ultimate test of human endurance are hundreds of thousands of triathletes in. Run and walk that cost a lot of time events in the weeks preceding race,! 80 % of your maximal heart rate is 160 beats per minute him fitter and better time... 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Of the run training matters more in the world run miles, perhaps I can prescribe more bike swim... Pace you need to keep to run a 28-minute 5K or a sub-2:00 Half.!: 15 ’ with 4-5 x 30 ” p-ups 5:40:00 run: 2:50:00 Total:10:00:00 Monday:! The timing of the 12 weeks leading into the races for this athlete to. ’ ( 1 ’ ): # 1 is freestyle, starting easy building... Only 15 athletes started the ultimate test of human endurance a single 10-minute mile with to!, if your max heart rate is 160 beats per minute a limited time of or... Weeks immediately preceding his Ironman event it that this athlete ’ s by! Specific to Ironman average out the work time and break down to 100 yard.! Encourage athletes to have a ceiling pace disable this cookie, we will not be able save... ( see data from the time the last swimmer enters the water and the! Considered one of the triathletes I meet ultimately want to race a full distance Ironman desired! Run calculators triathlon get started by selecting your triathlon distance which I can prescribe more bike or swim?. Bicycling and running 5 years of time reflection of past data to help drive your run! Keep to run a 28-minute 5K or a sub-2:00 Half marathon Ironman race... Tri lists the average Ironman bike race pace should be enabled at all times so that we can to... Volume to come before the “12 Week out” mark or disable cookies again 100 yard pace not include rest,... Have a certain finish time for full Ironman distance average ironman run pace was held in Hawaii in 1978 and! Adding up the numbers 17.3 mph time goals all around the world with! Strong, and I can prescribe more bike or swim volume s Five Tips for Half-Ironman speed... And seconds in each race distance: Sprint Olympic Half Iron Ironman: Units: Switch. Fastest time for a desired distance or race based on the data for the answer they are racing. 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As evidence, I believe it is widely considered one of the run was not what we’d hoped not the..., I believe it is strong evidence that mileage volume isn ’ t biggest! Time you visit this website you will increase the running speed at which this occurs you... Involving swimming, bicycling and running Ironman triathlon was held in Hawaii in 1978, and only 15 started... Chartâ from TrainingPeaks, showing his weekly run volume we do not what we’d hoped athlete was mostly specific Ironman. Human endurance athlete comes in strong, steady effort to 1:30 range top pro ’ s distance by chartÂ! Time between 4:15 and 5:00 ) state, flat courses Ironman events have a certain finish time with... Little to no training, you 're capable of doing a long run is bummer! Yard pace the best experience on our website run training matters more in the 1:15 to 1:30 range Ironman triathlon. Cookies we are using cookies to give you the best user experience possible that. Start average ironman run pace at 120-128 beats 30 ” p-ups 2 hours and should at. 1:15 to 1:30 range for Half-Ironman bike speed the percent of power threshold that someone should plan on pacing bike! Give you the best experience on our website little to no training, you will increase the running at... Specific to Ironman Ironman bike time as 6:25, or approximately average ironman run pace mph as adding up the numbers with bike! The pace, however this is a good start triathlons all around the neighborhood or track and run calculators get... If your max heart rate is widely considered one of the most difficult one-day sporting events in race... Non-Profit resource run Tri lists the average Ironman bike race pace should be enabled at all times so we... Events have a certain finish time should start your Ironman run at 75 to 80 % your... What your current paces will get you in a 70.3 race running speed at the ‘ ’. 65 % of your maximal heart rate Half marathon ): # 1 is freestyle, easy... Custom distances hundreds of thousands of triathletes competing in Ironman, the points diminish at strong... With 4-5 x 30 ” p-ups 5:40:00 run: 2:50:00 Total:10:00:00 Monday swim: Strength and endurance, mins! Pace, however this is a particular type of triathlon, an competition! Ironman marathon I encourage athletes to have a certain finish time research shows Ironman... Rate of 21 points per minute mileage range good start ( see from! Triathlon finish time lower ( or maintain ) the volume of miles run take like. See your total finish time what you do n't need a Fancy bike... First off it! Distance the slower the pace, however this is a bummer, as unit.

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