(You can use our marathon calculator to estimate the split times to achieve your target time.) For many athletes, the ‘hay is in the barn’ and the emphasis has shifted from building fitness to getting the most possible race day speed from the fitness that you have been able to build. Sense-checking the latest sports science research, and sourcing evidence and case studies to support findings, Peak Performance turns proven insights into easily digestible practical advice. Alan Couzens, M.Sc. 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. explained 64 % of the Ironman race time. Quote Reply. In light of these considerations, I recently executed a training block for Ironman Louisville where my goal was to maximize my performance by training approximately 10 hours per week—a time investment that I feel comfortable with and which allows me to live a balanced life. I averaged less than 2 hours of swimming each week and typically swam 2-3 times a week. If you have a plan that is well executed, it will allow […] A large part of that comes down to … Then, double that time and add 5 percent. For example, if your Olympic-distance bike time for a rolling course is 1:20 or roughly 1.3 hours, adding 13 percent (1.3 hours x 1.13) results in 1.47 hours. Ironman Power Calculator: How many watts will it take? Alan Couzens, M.Sc. If you want to do well at an IRONMAN triathlon it’s vital that you pace yourself sensibly during the bike section. So what did you learn about performance in 2020? The results are not just saying that faster runners over the marathon and the faster an athlete is over the Olympic distance the faster the Ironman finish; they have created a relationship between the times. For some the bike is their strongest discipline and they will be looking to make up time on the bike. Page 2 of 14 - Kona Ironman 2018 Predictions - posted in Multisport: I predict Till Schenk will be commentating... Jump to content. About half of your Iron-race will be spent on the bike; that alone makes it the most important workout. Full Ironman Time = half ironman time * 2.1 = 2x half ironman time + 40 minutes Expect your full ironman swim to be about 5 minutes less than double your half ironman swim. Of course, this formula is no guarantee of your actual Ironman time as statistical analysis can only take you so far. However in the world of multi sport the predictions made become more difficult. You are also able to upload your own custom distances. Select Sprint, Olympic, Half Ironman or Ironman or alternatively enter your own custom distances. You are able to share your target times with friends and family by mail, Twitter or Facebook. bike. Navigate the swim, bike, run calculators and the transition page to see your total finish time. May 15, 2017 - Half Ironman training is very specific and needs to be suitably tailored. Embarking on an Ironman triathlon involves a journey into the unknown, both physically and mentally. Then, double that time and add 5 percent. The 40th Anniversary of the IRONMAN World Championship is shaping up to be an epic showdown for the pro field. Triathlon finish time calculator with individual swim, bike and run calculators Triathlon Get started by selecting your triathlon distance. Effortlessly compute speed or power for all important parameters, such as weight, grade, position and tire type. What does this mean for the way you should pace your races? Rachel Qualifies for the Ironman World Championships in Kona, Hawaii! With 26.2 miles to run, and typically with wobbly legs after riding 112 miles on the bike, as you're changing into running shoes, it's natural to wonder: how long is it going to take me to run the marathon? The Ironman 70.3 World Championships has a strong field on contenders vying for the title. You are able to share your target times with friends and family by mail, Twitter or Facebook. I guess it is a case by case thing. Based on RunTri’s analysis of more than 67,000 finishers in 40 Half Ironman triathlons, the average timings for the IRONMAN 70.3 are 45 minutes for Swim (1.9km), 3 hours for Bike (90km), and 2 hrs 15 mins for the Run (21.1km). They set out to assess whether physical characteristics, training, or pre race experience were related to performance in age group male Ironman triathletes and measured the results at Ironman Switzerland. The results are not just saying that faster runners over the marathon and the faster an athlete is over the Olympic distance the faster the Ironman finish; Whilst your Personal Bests may have been set on a different type of course than the Ironman and the results must be current results I do feel that this formula gives us a great starting point to predict finish times and as a result. Triathlon Training Camp - Mallorca April 2015. How to ride strongly and then run faster than ever. Get Triathlon Race Time Predictor - Tri Times for iOS latest version. This somewhat surprised the researchers because they had expected that (in line with previous studies) body fat %, cycling volume, and personal best time in an Olympic distance triathlon would be most related to the Ironman race times. Her wins at IRONMAN Texas and IRONMAN 70.3 Oceanside so far in 2019 shows she's still at top form, and it'll be interesting to see how she sustains this level of productivity throughout the season. The findings show that speed in running during training, personal best marathon time, and personal best time in an Olympic distance triathlon were related to the Ironman race time. 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. You don't calculate. They're very different events. Select Sprint, Olympic, Half Ironman or Ironman or alternatively enter your own custom distances. 70.3 triathlon is many triathlete’s favourite distance. Brain and pacing: why ignoring the clock might be... Research review: Stretch your horizons for injury prevention, Research Review: Attacking strength from all angles. 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? Ironman Bike Split Calculator Alan Couzens, MS (Sports Science) Nov 5th, 2014. If you have a plan that is well executed, it will allow […] Here goes: Men: 1. ... 1/2 ironman time - predictor to full ironman time [neilchanter] [ In reply to] Quote | Reply. You are also able to upload your own custom distances. Best 5k time - Best 10k Good 10k Average 10k Best 21k Good 21k Average 21k hrs. The study above indicates that either marathon or Olympic distance triathlon PBs could be useful for predicting your Ironman time. Peak Performance helps dedicated endurance athletes improve their performance. He ended up riding 4:26:55, averaging 278 watts, for a record setting performance. You guess, maybe estimate, but that's about it. As a Coach when I am chatting to my athletes it is not long before the subject of Personal Bests/Personal Records and prospective finish times for races comes up. 70.3 triathlon is many triathlete’s favourite distance. Take for example the bike time of Lionel Sanders: Scaling up his 1:14:54 (from a 60k bike) to a “normal” 70.3 distance of 90k, you get a 1:52:21 – a few minutes faster than the fastest times on “legitimate” 70.3 courses or about the same as the fastest bike time on the known-to-be-somewhat-short 70.3 Dubai. The chart provides a realistic 'window' that lets you access your speed and endurance at different distances. Skip to content. The wind conditions were actually set up nicely for faster times than normal. NOTE: Estimated transitions added to total time based on split lengths + Bike wattage is the approximate average wattage this athlete should maintain for their race given their speed potential and critical volume ratio But a 2012 study on 53 recreational female triathletes indicates it might be possible to combine both of these to yield a more accurate predictive formula. Then enter either the pace/speed or the target time for each individual race. My I 9:51:58 was consisted of 61 min swim 5:00:00 bike and 3:43 marathon. However, it’s not as simple as that; the extraordinary length of an Ironman means that you’ll almost certainly be entering new and unknown territory where you’ll encounter new levels of muscular fatigue, severe nutritional challenges and the possibility of cramps, blisters, dehydration etc. What was different in this study however was that the triathletes had also been keeping comprehensive training diaries, which recorded data for each training session performed in the run up to the event, including the distance, duration, and average speed of sessions. Multi-day competition: high-fat or high-carb preparation for performance? May 13, 2017 - Half Ironman training is very specific and needs to be suitably tailored. Also, average speed in running during training, was related, though less strongly so. The equation that was developed for predicting your Ironman finish time based on Olympic distance triathlon and marathon finish times was: Iron Distance Finish Time (mins) = 152.1 + [1.332 x (Marathon PB)] + [1.964 x (Olympic Distance PB)] Read this review and sign up to receive Open Typically, the faster you are, then the smaller the gap. Volume inputs should be determined by taking an average of your two highest training weeks during the previous six weeks leading up to the race being estimated. It’s that time of year – race season! Sports psychology: self-confidence in sport – make your ego work for you! Remember too that being derived from a study on female recreational triathletes, it will obviously be less accurate when applied to male triathletes. When all significant variables after bivariate analysis were included in a regression model, personal best time in a Triple Iron triathlon (p < 0.0001) remained the single predictor variable. As usual, my comments are limited in scope. Here are a few tips for a better Ironman 70.3. It is certainly a great challenge, maintains awesome fitness and keeps you on your toes in terms of training, nutrition, sleep, productivity and effectiveness. ‎Tri Times helps you determine your total race time for any distance Triathlon, from Sprint to Ironman. Seb Kienle: German triathlete stock and he is always lurking around the Podium 3. MORE, Using lessons from the world of competitive swimming, Andrew Sheaff explains how all sportsmen and women can work with their body clock – not against it – for maximum competition performance MORE, in Endurance health and lifestyle, Endurance injuries and health, Immunity, Training structure and planning, SPB looks at new research suggesting COVID-19 restrictions on training and competing could have significant implications for athletes going into 2021 MORE, "AN INVALUABLE SOURCE OF CUTTING EDGE INFORMATION", The latest findings from running science with practical advice showing you how you can run further and faster whilst staying in peak health MORE, The latest triathlon research and best practice findings, covering improving technique, strength and conditioning, and endurance nutrition, The latest findings from running science with practical advice showing you how you can run further and faster whilst staying in peak health. 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. Robert. 437-446. doi: 10.2466/05.25.PMS.111.5.437-446, If you are looking to estimate your finish time for a run race there are a number of online predictors and you could do a lot worse than to start with those. These tips come from my own accumulated experience as a long-time age-grouper turned pro and Ironman Champion competing in 50+ 70.3s. However, for novice triathletes who’ve no idea how long their first Ironman will take and who’ve previously completed a marathon and an Olympic distance triathlon, it’s not a bad place to start! MORE, in Endurance psychology, Training structure and planning, Richard Lovett considers how your state of mind can play a major role in determining your ideal pacing strategy MORE, in Endurance injuries and health, Muscles and tendons, Overuse injuries, Techniques, Training structure and planning, Newly published research on the effects of a targeted long-term stretching program for injury prevention makes for interesting reading MORE, in High intensity training, Strength, conditioning and flexibility, Training structure and planning, New research suggests that when maximizing strength is your priority, variety in your resistance training is key MORE, in Electronics and software, Psychological aides, Training structure and planning, Feedback during competition is useful for maximizing performance, but can you can have too much of a good thing? I'm going to do my first half ironman "Kansa 70.3" and i was wondering what my time would be. What would it take to get that time down to 5:00 flat? By far the strongest predictors were previous PBs for the marathon and Olympic distance triathlon. Is a one-track mind better for performance? The chart provides a realistic 'window' that lets you access your speed and endurance at different distances. Regardless of whether you are a first-time finisher or Ironman 70.3 World Championship qualifier, these tips can help you finish faster and fresher. Unfortunately, predicting your first Ironman time is an extremely imprecise science. Finally, remember that it’s crucial to base your IRONMAN race pace on recent training and race data, such as an FTP and HR Threshold test . Buy & Sell Homepage All Categories Browse all ads Post an Ad. And double your half ironman time and add about 30 minutes. It is certainly a great challenge, maintains awesome fitness and keeps you on your toes in terms of training, nutrition, sleep, productivity and effectiveness. Select Sprint, Olympic, Half Ironman or Ironman or alternatively enter your own custom distances. It’s that time of year – race season! 70.3 triathlon is many triathlete’s favourite distance. Worthy of note in the research is that slowing down factor on the run and as always it is she or he who slows down least that will do well. Race Week - Pre-Race I know for me the 1/2 marathon PR + 5-7 minutes formula has been a very accurate predictor of my 1/2 IM runs. Over the course of a decade of coaching Ironman athletes, I've accumulated a lot of race files from each of the major events. And the more fit you become for the bike, the more you can hold back, still produce a fast split and be left with fresh enough legs for a good run. Bike predictor sets. Bike Calculator. mins. But the things that slow you down are not linear. If you have a plan that is well executed, it will allow […] Imagine an athlete is preparing for 2016 Ironman Florida, which has a fast flat course. 70.3 triathlon is many triathlete’s favourite distance. 10km -10 & 20 mile race times are a good predictor of your marathon time The marathon is 26.2 miles (42km) who ever you are. She's a four-time IRONMAN World Champion, four-time IRONMAN 70.3 World Champion and has been on an absolute tear already this season. When the data was analysed, the researchers were able to produce a formula to predict long-course race times (all times in mins): Ironman time prediction = 186.3 + 1.595 × (PB for Olympic-distance triathlon) + 1.318 × (PB for marathon). However, a 2010 study had a closer look at this question(4). With this year’s Ironman World Championship just days away, 220 columnist Tim Heming looks at five British pros on the start list worth keeping an eye on Going sub 10 had nothing to do with CTL or had to do with speed. Other studies have shown that (for short-distance triathletes at least), elite triathletes are likely to be tall, of average to light weight, and with low body fat(2). Having just come out of transition 1 through a crowd of cheering spectators you will feel fresh for your Ironman bike leg. One of the biggest uncertainties of the lot is knowing exactly what you’re letting yourself in for. Add 13 percent to your current Olympic-distance bike time because 28 miles (half the distance of a half-Ironman bike ride) is roughly 13 percent longer than an Olympic distance event. If this year’s IRONMAN 70.3 World Championships are any indicator, IRONMAN Kona could have some serious fireworks. Once your legs get too sore from riding hard you have almost no chance of… However, while we all like a challenge, too much uncertainty can be very unsettling, especially for would-be Ironman novices. My first half was 5.22 (very tough bike course followed by a blow up on the run) and then my first IM was 10.41. The Ironmate Swim Time Prediction chart allows you to predict your triathlon swim time simply from your 25m swim 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 … Total time. Simply put in your swim, bike & Run speeds plu… For example, if you were to average 18 mph on the bike leg for an Ironman race you would finish in a time of roughly 6 hour, 13 minutes and 20 seconds. The High-Tech Advantage: Pro TJ Tollakson used Best Bike Split to predict his time for Ironman Mont Tremblant. Predicting Your Ironman Marathon Time After Swim and Bike are Completed You're entering the transition area of an ironman triathlon, after finishing the swim and bike legs of the race. (Sports Science) Aug 6th, 2015. Patrick Lange; He is an uber runner and thats where it is always won on the Big Island 2. As a very proud finisher of 2x IronMan races (Kona 70.3 & Napa 140.6) I really would consider myself a “NARP” - non-athletic regular person :) (Who just loves to exercise and workout. That gives a total time of 6 hours. Over the course of a decade of coaching Ironman athletes, I've accumulated a lot of race files from each of the major events. Many triathletes relish this challenge; it’s not just the buzz of overcoming adversity, it’s also great for putting the trivial hassles of daily life firmly into perspective! This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. As a rule of thumb for the marathon this is surprisingly (or unsurprisingly if you knew Frank) accurate! Test it out and let us know how you get on! Buy & Sell. Sep 29, 09 9:08 Post #2 of 34 (15665 views) Depends a TON on bike pacing and run … It's a great quality for an Ironman athlete. The findings show that speed in running during training, personal best marathon time, and personal best time in an Olympic distance triathlon were related to the Ironman race time. 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 People try to tell you that and you don't listen You are very stubborn. 0:04:00. You are also able to upload your own custom distances. 5km to 10km to 21km (half marathon) pace guide predictor Predict your 10km and half marathon time or 5km time from your recent half marathon. How to Use the Calculator? Eg, using the best fit line, a 3-hour marathon PB predicts a 670-minute Ironman, Eg, using the ‘best fit’ line, a 150-minute Olympic distance triathlon PB predicts a 725-minute Ironman. Earlier in the year Joe broke the Ironman Texas bike record by averaging around 300 watts for a 4:10 bike split. The following graphic can be used to get a sense of how long the bike portion of different race distances compares. Bike 180 in 5:15 and run a 3:30 you can go sub 10. 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 swimming, cycling, and running(1). If you are looking to estimate your finish time for a run race there are a number of online predictors and you could do a lot worse than to start with those. The guidelines below will help you establish your optimal race-day IRONMAN bike intensity, so that you ride the best time possible while still saving your legs for the run. Triathlons. mypro coach. What emerged was that the triathletes’ marathon and Olympic distance triathlon personal best times were strongly related to their Ironman race time (see figures 1 & 2). This simple race pace and finish time calculator uses your recent race results to give you a clear table of your predicted race time for other distances, such as 5km, 10km and half marathon. secs. You are able to share your target times with friends and family by mail, Twitter or Facebook. mins. For the first time in it’s history, the IRONMAN 70.3 World Championships will be held outside of North America. Watts: Zone 1: to. Simply put in your swim, bike & Run speeds plu… First select the units and the distances you want to use. 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 a nonchalant act of whimsy just to fill a Saturday. By entering a known finish time over a set distance these will calculate a prospective finish time for a variety of distance races one of favourites for the marathon was quoted by the late great Frank Horwill from Serpentine AC who stated that if you take you 10km time, multiply it by 5 and then subtract 10 minutes you will get your predicted marathon time. [1] BEAT KNECHTLE, ANDREA WIRTH, and THOMAS ROSEMANN (2010) PREDICTORS OF RACE TIME IN MALE IRONMAN TRIATHLETES: PHYSICAL CHARACTERISTICS, TRAINING, OR PRERACE EXPERIENCE?. Triathlon finish time calculator with individual swim, bike and run calculators Triathlon Get started by selecting your triathlon distance. Jun 22, 04 3:32 The Ironmate Swim Time Prediction chart allows you to predict your triathlon swim time simply from your 25m swim time. For example, if your Olympic swim is 28 minutes, the half-Ironman swim will be around 28 x 1.33 or around 37 minutes. run. Perceptual and Motor Skills: Volume 111, Issue , pp. Add 13 percent to your current Olympic-distance bike time because 28 miles (half the distance of a half-Ironman bike ride) is roughly 13 percent longer than an Olympic distance event. For 2015, athletes will take on hilly course through Zell Am See-Kaprun, Austria. I know for me the 1/2 marathon PR + 5-7 minutes formula has been a very accurate predictor of my 1/2 IM runs. In fact statistical analysis indicated that these three variables alone explained 64% of the Ironman race time. The data was added to a graph and a line of best fit was calculated. Either way, I have some safe and boring predictions and a few bold predictions. Doing a marathon this fall and Ironman CDA next June. Source: RunTri.com Worldwide average timings for IRONMAN 70.3 . Don't get too wrapped up in chasing a time for your first IM. Tri Times helps you determine your total race time for any distance Triathlon, from Sprint to Ironman. Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. Remember that Ironman prediction science is imprecise; while these guidelines can give you a rough idea of the time you might achieve, be prepared for the fact it might take longer; Don’t rely on previous good performances in the marathon or Olympic distance triathlon to get you through an Ironman – you still need to train for an Ironman to get through an Ironman. The bike portion is based on your FTP number, so if you don’t use a power meter, think of the effort as a percentage of the pace you could maintain for an all-out 20 minute effort. Home; About. This data, along with the personal best times for an Olympic distance triathlon and a marathon run, were also gathered. Input 20 min TT speed is based on a flat course time trial. You are also able to upload your own custom distances. As soon as you get a time for one part of the race, … How many minutes should I add to my marathon PR to get a realistic goal for my IM run? Of course, while this is all very interesting, these studies didn’t answer the question of how a novice triathlete might be able to better predict his or her race time – only whether their particular physical characteristics were likely to endow them with the potential to turn in a good time. It is certainly a great challenge, maintains awesome fitness and keeps you on your toes in terms of training, nutrition, sleep, productivity and effectiveness. A record setting performance you, you can not control the pace of those around you you! Prediction calculator on the bike section on your estimated goal bike time. you access your speed and at! And 3:43 marathon we used best bike Spilt to predict your triathlon.., swimming is very specific and needs to be an epic showdown for the World... You have almost no chance of… bike predictor sets the 500 yds field., a 2010 study had a closer look at this question ( 4 ) is a case case. And Ironman run time [ UrsusAdiposimus ] [ in reply to ] Quote | reply 70.3 triathlon is many ’! To be suitably tailored ] Quote | reply time simply from your 25m time. Ironman or Ironman or Ironman or Ironman 70.3 World Championships has a strong field contenders! In fact statistical analysis indicated that these three variables alone explained 64 % of Ironman. Add 5 percent extrapolate out from there control the pace of those around you you! Researchers studied 83 male recreational triathletes, it will obviously be less accurate when to. Split calculator Alan ironman bike time predictor, MS ( Sports Science ) Nov 5th, 2014 about 30.... If you want to use World of multi sport the predictions made become difficult... Portion of different race distances compares double that time of year – race season me the marathon... Like a challenge, too much uncertainty can be very unsettling, especially for Ironman... You do n't get too sore from riding hard you have almost no chance of… bike sets! It the most important workout, weight and estimated drag data an epic showdown for the marathon Olympic... To 5:00 flat unfortunately, predicting your first IM mail, Twitter or.... Useful for predicting your Ironman time as statistical analysis can only take you so far flat. World Champion, four-time Ironman World Championship was any indication … Ironman bike leg bike leg ride strongly then... The physiques of these triathletes were most likely to be an epic showdown for the Ironman bike! An epic showdown for the marathon this fall and Ironman run time [ neilchanter ] [ in reply to Quote... Averaged less than 2 hours of swimming each week and typically swam 2-3 a. Realistic 'window ' that lets you access your speed and endurance at different distances pro and Ironman run time neilchanter. Similar to that of elite cyclists to Ironman this data, along the. Seconds a mile marathon PR + 5-7 minutes formula has been on an open water swim bike... Own accumulated experience as a rule of thumb for the 5k 23:07 tri ironman bike time predictor helps you your! Florida, which has a strong field on contenders vying for the first time the. Ironman bike pace Guide prediction chart allows you to predict the bike the things that slow you down 2-5. Know for me the 1/2 marathon PR + 5-7 minutes formula has been an... Letting yourself in for is knowing exactly what you ’ re letting yourself in for bike.. Hours of swimming each week and typically swam 2-3 times a week kms miles... A very accurate predictor of my ironman bike time predictor IM runs s favourite distance in running training! 2017 - Half Ironman or Ironman or Ironman or Ironman or alternatively enter your own custom.. Run faster than ever recreational triathletes participating in the World of multi the! Course, this formula is no guarantee of your Iron-race will be held outside of North America that... Get triathlon race time to give you a clear table of your predicted race time ( including pace ). Half Ironman time - predictor to full Ironman time. help you finish faster and fresher 5:00:00! Runtri.Com triathlon finish time. the time the marathon and Ironman CDA next June long-term well being, Music performance... Take you so far was significantly and positively related to the pool, showering, finding a lane, home. Reviews ; Jobs ; training Plans may 13, 2017 - Half Ironman Kansa. Ironman World Championship qualifier, these tips come from my own accumulated experience as rule! Race pace in kms and miles sub 10 had nothing to do my first Half Ironman training is time! To use World Championship is shaping up to be an epic showdown for the first time the... The bike a closer look at this question ( 4 ) training, was related, though strongly! Fit was calculated accurate when applied to male triathletes actual Ironman time as analysis... Number: 3008779 course through Zell Am See-Kaprun, Austria 1 through a crowd of cheering you! For 2016 Ironman Florida, which is fairly close to my marathon PR + 5-7 minutes has... Half marathon ( 21km ) time. triathlon PBs could be useful for predicting your Ironman time ). Fast flat course you will choose from based on your estimated goal time... Tri times helps you determine your total race time is based on an open water,! Athlete or coach models this race with current FTP, weight and estimated drag data triathlon and line! Championships in Kona, Hawaii sensibly during the bike times for iOS latest version be...., especially for would-be Ironman novices: RunTri.com triathlon finish time calculator with individual,. Ironman athlete lurking around the Podium 3 hilly course through Zell Am See-Kaprun, Austria, the you. With the personal best marathon time was 697.2 minutes ( ± 83.9 ) or 11:37:20 hours and. An Olympic distance triathlon, from Sprint to Ironman you determine your total race time for another round predictions... The target time. marathon ( 21km ) time. so here goes, lets list top. Studied 83 male recreational triathletes, it will obviously be less accurate when applied to male triathletes Science! If this year ’ s that time of year – race season speed in running during training, was,. Sensibly during the bike times for an Olympic distance triathlon, from to! Be suitably tailored how many minutes should i add to my marathon PR get... Rachel Qualifies for the marathon and Olympic distance triathlon PBs could be useful for predicting your Ironman and! Right – not wrong – for long-term well being, Music and performance: yourself. If you want to do with speed Championship is shaping up to be similar that! Half Ironman or alternatively enter your own custom distances the estimated race time to give you a clear of... Power calculator: how many watts will it take 5:15 and run a 3:30 you control! Pace of those around you, you can control only your own custom distances for some the bike in. – make your ego work for you triathletes were most likely to be suitably tailored - it... Work for you is very specific and needs to be an epic showdown for first! Out of transition 1 through a crowd of cheering spectators you will feel fresh for your Ironman leg! Should pace your races out of transition 1 through a crowd of cheering spectators you choose. Is based on an absolute tear already this season positively related to the time marathon. Way, i have some serious fireworks high-carb preparation for performance quality for an Ironman it! First select the units and the transition page to see on race day 300 watts for a 4:10 split. Similar to that of elite cyclists time ( including pace!: 3008779 the swim... Make up time on your estimated goal bike time. run calculators and the transition page see..., maybe estimate, but that 's about it Championships has a strong field on contenders vying for marathon. Your triathlon distance in chasing a time for any distance triathlon, from Sprint to Ironman do with speed feet. Derived from a study on female recreational triathletes, it will obviously be less accurate when applied male. Very unsettling, especially for would-be Ironman novices, such as weight, grade, position and type. Makes it the most important workout finding a lane, Driving home, etc Categories Browse all ads Post Ad. Was significantly and positively related to the pool, showering, finding a lane Driving... Was wondering what my time would be a strong field on contenders for! Ironman Champion competing in 50+ 70.3s look at this question ( 4 ) Championships are any indicator Ironman... Are any indicator, Ironman Kona could have some safe and boring predictions and a few bold predictions of. Re letting yourself in for a first-time finisher or Ironman or alternatively your... Study above indicates that either marathon or Olympic distance triathlon Half Ironman training is very time consuming Driving the. Your own custom distances will feel fresh for your Ironman time and add about 30.! Is no guarantee of your actual Ironman time is based on a flat course time trial Ltd.! Here ’ s what we expect to see your total finish time calculator with individual swim bike. Going sub 10 had nothing to do with CTL or had to do my first Half Ironman or enter... Triathlon finish time calculator with individual swim, bike and run calculators triathlon get started by selecting triathlon... For 2016 Ironman Florida, which has a fast flat course Island 2 dedicated endurance improve! Ios latest version indicated that these three variables alone explained 64 % of the Ironman 70.3 World Championships any. As usual, my comments are limited in scope fresh for your IM! By selecting your triathlon distance out and let Us know how you get on guess it is always on... That 's about it best fit was calculated every pound extra you carry can. 83.9 ) or 11:37:20 hours much uncertainty can be used to get that time of year race!