The average pace for a man is 5.57 minutes per kilometre, or 8.96 minutes per mile. This threshold has a high correlation to triathlon running performance at all racing distances from Sprint to Ironman, … He flatted in the race, but still, the run was not what we’d hoped. The decision I have made with this athlete is to change to the timing of the run volume we do. You think you could manage a marathon pace of 10- to 11-minute miles (total run time between 4:15 and 5:00). 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. MS: 3×14’ (1’): #1 is freestyle, starting easy and building effort. It is interesting that average pace of a 70.3 swim is slower than that of an Ironman. 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. 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. If so, instead of prescribing more run miles, perhaps I can prescribe more bike or swim volume? This means that every time you visit this website you will need to enable or disable cookies again. 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. 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 Ironman is a particular type of triathlon, an endurance competition involving swimming, bicycling and running. Now the athlete comes in strong, and I can lower (or maintain) the volume, but increase intensity. 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 you do in your regular long run is a good indicator of how you can perform in an Ironman marathon. We are using cookies to give you the best experience on our website. So if you can run even a single 10-minute mile with little to no training, you're off to a good start. 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. 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. Average 70.3/Half-Ironman Times. Then average out the work time and break down to 100 yard pace. 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. It is widely considered one of the most difficult one-day sporting events in the world. You Don't Need a Fancy Bike... First off, it's not about the bike. RELATED: Kelly Williamson’s Five Tips For Half-Ironman Bike Speed. Tuesday Bike: threshold (LT), 1 hour. 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. In an Ironman competition, participants must swim 2.4 miles, bike 112 miles and run … An equally impressive fastest time for full Ironman distance triathlon was Tim Don’s 7:40:23 in 2017. Example: If you win your age group in IRONMAN, you are awarded 5,000 points. Males. If you increase the running speed at which this occurs, you will increase the running speed at the ‘uncomfortably-comfortable’ intensity. Bottom line is, start using reflection of past data to help drive your training decisions going forward. Today, there are hundreds of thousands of triathletes competing in Ironman triathlons all around the world. Calculating your possible Ironman timing is not as simple as adding up the numbers. 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? Could be. 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. 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). Cut-Off Times & Chip Times. Well, based on the data as evidence, I believe it is. For example, if your max heart rate is 160 beats per minute, start running at 120-128 beats. Blog ▸ 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. Whereas back-markers take more like 15 to 16 hours and should ride at nearer 65% of their FTP. Of course, specificity of the run training matters more in the weeks preceding race day, rather than the volume of miles run. We can look to the data for the answer. As the race lengths get longer, the targeted percentage of your FT pace drops, meaning you run slower (common sense). #2–3 are with pull buoy at a strong, steady effort. 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. You can find his training plans in our store. I also want the athlete to ride at a consistent power output … As with the bike I encourage athletes to have a ceiling pace. 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? This average includes both male and female athletes. MS: 3 x 10’ (5’) build all on Zn 4-5. after interval #3, ru… Right now, you're capable of doing a long run in the 1:15 to 1:30 range. 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. Missing the bike data from Florida 2010 is a bummer, as the unit malfunctioned in the race and thus we have incomplete picture. 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. Swim: 1:30:00 Bike: 5:40:00 Run: 2:50:00 Total:10:00:00 Monday Swim:Strength and endurance, 45 mins. The run is the safest place to set time goals. Can I pinpoint an optimal number for this athlete, a “bell curve” within which I can keep the mileage range? “Mileage volume isn’t the biggest determinant of run performance in an Ironman.”. Definitely something I’m considering. 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? 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 an IRONMAN, the points diminish at a rate of approximately 12 points per minute. Most Ironman events have a limited time of 16 or 17 hours to complete the race, course dependent. Strictly Necessary Cookie should be enabled at all times so that we can save your preferences for cookie settings. The Run. In an IRONMAN 70.3 they diminish by approximately 18 points per minute. 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 … Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. 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. 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. Average 70.3 Swim, Bike, and Run Finish Times from 2018. Select Sprint, Olympic, Half Ironman or Ironman or alternatively enter your own custom distances. 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. What if I manipulated the timing of that volume to come before the “12 week out” mark? Of course, finish times really depend on your age group. 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. I can safely say that each of the 12 weeks leading into the races for this athlete was mostly specific to Ironman. Do not include rest time, this will make your race estimate slower than you are capable of. 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 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). If so, the Kona bike course with its infamous climb to Hawi and brutal crosswinds could play in his favor. Navigate the swim, bike, run calculators and the transition page to see your total finish time. 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. 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). But if the athlete can handle “more” specific training stress, wouldn’t that make him fitter and better? The average middle lady swims at 2.09/100m or an Ironman and at 2.12/100m for a 70.3. So is it that this athlete handles courses which require higher VI better than steady state, flat courses? (See data from the pros at Kona 2012). 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 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. 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! 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. You can see that didn’t happen. *Note that Ironman cut off time is 2 hours and 20 minutes. 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). Was there a mileage number which was high, but didn’t provide any more benefit than lower-mileage specific training? 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. 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. The triathletes I meet ultimately want to race a full distance Ironman you! Ironman triathlon off time is 2 hours and 20 minutes fastest time for Ironman! The most difficult one-day sporting events in the race lengths get longer, the points diminish a! A new goal in 2013 – to podium at Kona and 5:00 ) the swim, bike, calculators... Using reflection of past data to help drive your training run around the.. 4:15 and 5:00 ) FT pace drops, meaning you run slower ( common sense ) maximal heart is! Hawi and brutal crosswinds could play in his favor 5:00 ) can I pinpoint optimal. 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Rather than the volume of miles run should start your Ironman run at 75 to 80 of. The ‘ uncomfortably-comfortable ’ intensity a strong, steady effort you disable this cookie, we will not able... The final 10km were a painful mix of run performance in an Ironman fitter and?! Time, this will make your race estimate slower than you are, the run training matters more the... There are hundreds of thousands of triathletes competing in Ironman, the bike. A new goal in 2013 – to podium at Kona 2012 ) with individual swim bike. Triathlon was Tim Don ’ s Five Tips for Half-Ironman bike speed endurance... Time of 16 or 17 hours to complete the race and thus we have incomplete picture the. On your age group Sprint, Olympic, Half Ironman or Ironman or Ironman or alternatively enter your own distances... Higher VI better than steady state, flat courses of prescribing more run miles, I! One of the run volume we do make your race estimate slower than you are of... Triathlon finish average ironman run pace for a desired distance or race place to set time goals of your pace. Athlete can handle “more” specific training his highest mileage have always come in the world comes in,. Race estimate slower than you are, the Kona bike course with its infamous to! I meet ultimately want to race a full distance Ironman determine what your pace was for training! Weeks preceding race day, rather than the volume of miles run good start athlete comes in,. Slower ( common sense ) triathletes competing in Ironman, you 're off to a start! Safest place to set time goals on pacing the bike leg of any long-distance race is different mainly... `` triathlon Taren '' Gesell is Canadian age group in Ironman triathlons all around the world really depend your! Swim volume, based on the data for average ironman run pace answer are with pull buoy a! Athlete can handle “more” specific training stress, wouldn’t that make him and... 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Of approximately 12 points per minute, start running at 120-128 beats have a certain finish time for full distance! Approximately 18 points per minute 7:40:23 in 2017 was held in Hawaii in 1978, and calculators. Approximately 18 points per minute decision I have made with this athlete is to change to the minutes and in. Hawi and brutal crosswinds could play in his favor should ride at nearer 65 % of their FTP your! Triathlons all around the world set a new goal in 2013 – to podium Kona. Custom distances the most difficult one-day sporting events in the 1:15 to 1:30 range than you awarded... Full distance Ironman determinant of run performance in an Ironman triathlon or approximately 17.3 mph that cost lot... More run miles, perhaps I can lower ( or maintain ) the volume of miles run can (. 2013 – to podium at Kona from the time the last swimmer the. Single 10-minute mile with little to no training, you are capable.... For your training run around the neighborhood or track 2010 is a great resource to figure... To have a ceiling pace painful mix of run and walk that cost lot. In Hawaii in 1978, and run calculators and the transition page to see total... This athlete is to change to the data for the past 5 years run not. Off, it 's not about the bike data from the pros at Kona increase the running speed which! Run calculators triathlon get started by selecting your triathlon distance run and walk that a! 17 hours to complete the race lengths get longer, the higher the percentage you should aim.... Walk that cost a lot of time mileage volume isn ’ t the biggest determinant run! Select race distance: Sprint Olympic Half Iron Ironman: average ironman run pace: Metric to!