What is a typical Ironman finish time?

Average age-group Ironman finish time is 12-14 hours. Typical breakdowns: swim 1:10-1:30, T1 5-8 min, bike 5:30-6:30, T2 5-8 min, run 4:30-5:30. Qualifying for Kona (World Championships) requires approximately 9-10 hours.

How do you allocate effort across triathlon disciplines?

As a general rule, run fitness predicts final position most strongly in Ironman. Cycling efficiency (speed per watt) determines how fatigued the legs are for the run. Swimming is the least time-discriminating leg at amateur level.

What is the expected performance drop from training pace to race pace?

Due to sequencing fatigue, expect run pace to be 10-20% slower in triathlon than standalone run performance. Cycling power is also reduced 5-10% from fresh FTP when preceded by a swim and extended cycling effort.

Triathlon Race Time Prediction Calculator

Predict triathlon finish time by combining individual swim, bike, and run performance benchmarks with estimated transition times for sprint, Olympic, 70.3, and Ironman distances.

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