Average 70.3/Half-Ironman Times. If you increase the running speed at which this occurs, you will increase the running speed at the ‘uncomfortably-comfortable’ intensity. *Note that Ironman cut off time is 2 hours and 20 minutes. The run is the safest place to set time goals. Talent will get you far, but attention to the details of your training, both current and past, will get you to your potential. We can look to the data for the answer. 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? 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. “Mileage volume isn’t the biggest determinant of run performance in an Ironman.”. Bike trainer or flat road. You can see that didn’t happen. Definitely something I’m considering. The average middle lady swims at 2.09/100m or an Ironman and at 2.12/100m for a 70.3. I also want the athlete to ride at a consistent power output … You should start your Ironman run at 75 to 80% of your maximal heart rate. How long does it take to finish an Ironman Triathlon? WU: 15’ with 4-5 x 30” p-ups. MS: 3 x 10’ (5’) build all on Zn 4-5. after interval #3, ru… 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. 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 … But certainly it is strong evidence that mileage volume isn’t the biggest determinant of run performance in an Ironman. The … (See data from the pros at Kona 2012). MS: 3×14’ (1’): #1 is freestyle, starting easy and building effort. 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. Select Sprint, Olympic, Half Ironman or Ironman or alternatively enter your own custom distances. 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 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). 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. 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. 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. The faster you are, the higher the percentage you should aim for. It is widely considered one of the most difficult one-day sporting events in the world. Example: If you win your age group in IRONMAN, you are awarded 5,000 points. Then average out the work time and break down to 100 yard pace. Most Ironman events have a limited time of 16 or 17 hours to complete the race, course dependent. If you disable this cookie, we will not be able to save your preferences. Calculating your possible Ironman timing is not as simple as adding up the numbers. Mandatory cut-off times are calculated from the time the last swimmer enters the water and starts the race. Today, there are hundreds of thousands of triathletes competing in Ironman triathlons all around the world. Well, based on the data as evidence, I believe it is. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. This average includes both male and female athletes. Do not include rest time, this will make your race estimate slower than you are capable of. Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. 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. As the race lengths get longer, the targeted percentage of your FT pace drops, meaning you run slower (common sense). 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. 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. What you do in your regular long run is a good indicator of how you can perform in an Ironman marathon. Of course, specificity of the run training matters more in the weeks preceding race day, rather than the volume of miles run. Many of the triathletes I meet ultimately want to race a full distance 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? 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. 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. Here’s this athlete’s Distance by Week chart from TrainingPeaks, showing his weekly run volume for the past 5 years. The online non-profit resource Run Tri lists the average Ironman bike time as 6:25, or approximately 17.3 mph. 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. Cut-Off Times & Chip Times. The decision I have made with this athlete is to change to the timing of the run volume we do. 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). He set a new goal in 2013 – to podium at Kona. Strictly Necessary Cookie should be enabled at all times so that we can save your preferences for cookie settings. 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. 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). There is a value to the minutes and seconds in each race distance. Average Time. 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! 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. 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. 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. 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. 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 … I also noticed that the times this athlete completed his highest mileage have always come in the weeks immediately preceding his Ironman event. In an IRONMAN 70.3 they diminish by approximately 18 points per minute. Average 70.3 Swim, Bike, and Run Finish Times from 2018. 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. 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. If so, instead of prescribing more run miles, perhaps I can prescribe more bike or swim volume? Top pro’s can maintain 80% of their FTP because they are only racing for around 8-hours. 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. 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. 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. 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. ANSWER. The average pace for a man is 5.57 minutes per kilometre, or 8.96 minutes per mile. Missing the bike data from Florida 2010 is a bummer, as the unit malfunctioned in the race and thus we have incomplete picture. 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. The Ironman is a particular type of triathlon, an endurance competition involving swimming, bicycling and running. 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). 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. Whereas back-markers take more like 15 to 16 hours and should ride at nearer 65% of their FTP. 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. We are using cookies to give you the best experience on our website. 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. Swim: 1:30:00 Bike: 5:40:00 Run: 2:50:00 Total:10:00:00 Monday Swim:Strength and endurance, 45 mins. Determine what your pace was for your training run around the neighborhood or track. 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. 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? 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