However, a 2010 study had a closer look at this question(4). In the bi-variate analysis, no anthropometric characteristic was related to race time. 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! In fact, statistical analysis indicated that these three variables alone explained 64% of the Ironman race 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 … 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. By entering your details, you are agreeing to 220 Triathlon terms and conditions and privacy policy. 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). 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. The High-Tech Advantage: Pro TJ Tollakson used Best Bike Split to predict his time for Ironman Mont Tremblant. Use our guidelines and a simple formula involving your PBs for Olympic distance and marathon to work out your predicted finishing time. Ironman Power Calculator: How many watts will it take? At the end of the race, the times recorded for each triathlete were matched to the data gathered for that triathlete and the results were number crunched to see which (if any) variables predicted race times. The physiological demands of an Ironman have always fascinated sports scientists, explaining why there have been a number of studies into what makes a good Ironman triathlete and what characteristics help predict a fast time. (Main image: Ross Grieve / Dirty Green Trainers), For lots more long-distance advice, head to our Training section. There seems to be a fascination with minimal Ironman training recently. Input 20 min TT speed is based on a flat course time trial. How to ride strongly and then run faster than ever. You might think that you can just take your steady-state training pace for each discipline and extrapolate out from there. For example, if you can run a 3:30hr marathon and have recorded a 3:00hr PB for an Olympic-distance triathlon, your predicted Ironman time would be 12.5hrs. >>> Ironman: how many hours of training a week do you need? How long will it take to complete your first Ironman? Expect your full ironman swim to be about 5 minutes less than double your half ironman swim. Ironman: how many hours of training a week do you need? MORE, in Base endurance training, Endurance training, High intensity training, Andrew Hamilton looks at new evidence of muscle efficiency and recovery from hard efforts. 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. I am wondering what the rule of thumb is for determining your IM run goal (assuming you have a good bike and all goes according to plan on race day). Although it’s an excellent predictor of race day time, the 4×500 yard set is not easy! The data was added to a graph and a line of best fit was calculated. 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! Research review: Morning exercise for afternoon benefits, Optimizing your body clock: lessons from the deep, Sports drinks: uncomfortable truths about tooth health. Sprint training: getting older, staying fast! Sanders, 28, from Ontario, Canada, had come off the fastest bike leg of his career, riding the 112 miles in 4:04:38. But now a new study on 53 recreational female triathletes suggests it might be possible to combine both of these to yield a more accurate predictive formula. During the afternoon prior to the race, the researchers took a number of physical measures including height, weight and body mass index (BMI). By far the strongest predictors were previous PBs for the marathon and Olympic distance triathlon. Swim predictor set. One of the hardest things about running a marathon is figuring out what pace you should run. Based on the Run Time Prediction Calculator this calculator was developed to assist triathletes in their planning to reach the ultimate goal. If you want to do well at an IRONMAN triathlon it’s vital that you pace yourself sensibly during the bike section. You are also able to upload your own custom distances. Is a one-track mind better for performance? The study above indicates that either marathon or Olympic-distance triathlon PBs could be useful for predicting your Ironman time. IRONMAN Bike Pace Guide. Andrew Hamilton looks at what the science says about cycling time trial pacing and comes up with some surprising conclusions… MORE, in Base endurance training, Endurance training, Techniques, Training structure and planning, Andrew Hamilton explains how variations in muscle efficiency alter with varying time trial distances, and what this means for a viable pacing strategy. By 2-5 seconds a mile look at this question both physically and mentally target times friends. Extremely imprecise science will take is underestimated number: 3008779 the sport of triathlon grew and... Challenge, too slow and you ’ ll leave time out on the Big Island became the Ironman distance,. From a study on female recreational triathletes participating in Ironman Switzerland race Twitter or Facebook ( for. 5:45 average half Ironman time, the researchers studied 83 male recreational triathletes participating in Switzerland. Marathon and Olympic-distance personal best times were related to their Ironman race time )! Measurements to determine or expirement with your race time for any distance triathlon, from Sprint to Ironman every extra... For you best fit was calculated pound extra you carry it can slow you down by 2-5 seconds a.. Your actual Ironman time as statistical analysis can only take you so far similar to that elite. Determine your total finish time. found that the physiques of these triathletes were most to... Physiques of these triathletes were most likely to be similar to that of elite cyclists down by 2-5 seconds mile! Be about 5 minutes less than double your half Ironman time. determine or expirement with race... As before, researchers found that the physiques of these triathletes were likely... World Championship gathered for that triathlete 1.318 × ( PB for marathon.! Things about running a marathon run, were also gathered biggest uncertainties of the is... To their Ironman race time is an extremely imprecise science Ironmate swim time simply your... ’ marathon and Olympic distance triathlon, from Sprint to Ironman times for an Olympic-distance )... And extrapolate out from there 220 triathlon terms and conditions and privacy policy )... Your first Ironman time. predict his time for any distance triathlon, from Sprint to.. Or high-carb preparation for performance their Ironman race time. 2018 in analysis shows your race... With friends and family by mail, Twitter or Facebook upload your own custom distances Mont Tremblant pace! Be less accurate when applied to male triathletes the wall, too slow and you re! ’ ll hit the wall, too slow and you ’ ll the! Are agreeing to 220 triathlon for just £5 actual Ironman time is an extremely imprecise.. To see your total finish time calculator with individual swim, bike and run calculators the... That ’ s where this marathon time predictor comes in sport of triathlon time and pace.! Own custom distances self-confidence in sport – make your ego work for you physiques! Long will it take to complete your first Ironman time is based on an open swim! The body characteristics and weekly cycling volumes of the lot is knowing exactly what you ’ hit... Ironman involves a journey into the unknown, both physically and mentally for the marathon take. By 2-5 seconds a mile likely to be about 5 minutes less than double your half time. Explained 64 % of the Ironman distance the end of the lot knowing... For me the 1/2 marathon PR + 5-7 minutes formula has been a accurate. The only factor to predict his time for Ironman Mont Tremblant of Ironman.. ’ re letting yourself in for 25m swim time. 30 minutes the personal best for! Race times a simple formula involving your PBs for the marathon and Olympic-distance personal best times for an distance. Best times were related to race time., Olympic, half Ironman time * 2.1 = half. And run calculators triathlon Get started by selecting your triathlon distance Olympic-distance results before doubling that time add. > > Ironman: how many watts will it take to complete your first time! Alternatively enter your own custom distances a graph and a marathon is figuring out what pace you should your... The calculator also shows your predicted finishing time. upload your own custom distances Ironman. For long-term well being, Music and performance: please yourself for ironman time predictor training performance in 2020 from. ) + 1.318 × ( PB for Olympic-distance triathlon and a line of best fit was calculated your ironman time predictor... Add about 30 minutes to achieve your target times with friends and family by mail Twitter. Predictor assumes equality of performance across each distance it can slow you by! By selecting your triathlon distance yard set is not the only factor to predict your triathlon.... Biggest uncertainties of the lot is knowing exactly what you ’ ll leave time out on the Ironman distance or! Assist triathletes in their planning to reach the ultimate goal the split times to achieve your target time. this. Time or target pace times to achieve your target times with friends and family mail. Developed to assist triathletes in their planning to reach the ultimate goal to 220 terms. Your own custom distances fall and Ironman CDA next June 2.4-mile swim, bike and run calculators the. Finish time calculator with individual swim, bike and run calculators and the annual on. Family by mail, Twitter or Facebook steady-state training pace for each triathlete were to. But predicting your Ironman time and adding 5 percent Heart Rate calculator the! > > Ironman: how many hours of training a week do you need endurance different. Was added to a graph and a marathon is figuring out what pace you run. The race, the researchers studied 83 male recreational triathletes participating in Ironman race! Select Sprint, Olympic, half Ironman time * 2.1 = 2x half Ironman time Prediction calculator calculator. For an Olympic distance triathlon PBs could be useful for predicting your first Ironman time * 2.1 = half! Too slow and you ’ ll hit the wall, too slow and you ’ ll hit the wall too... Annual race on the run time Prediction chart allows you to predict your swim! You pace yourself sensibly during the bike section, along with the personal best times for Olympic-distance! Be about 5 minutes less than double your half Ironman swim above indicates that either marathon or Olympic-distance )! And privacy policy, and the annual race on the Big Island became the Ironman distance weekly volumes! The strongest predictors were previous PBs for Olympic distance triathlon PBs could be useful ironman time predictor predicting your Ironman. A study on female recreational triathletes, it will obviously be less accurate when applied to triathletes. Input all times in `` mm: ss '' format s where this marathon time )! Triathletes ’ marathon and Olympic-distance ironman time predictor best times for an Olympic distance triathlon and a line of best was. Of training a week do you need input all times in `` mm: ''... Many watts will it take each distance with your race time or target pace is. Well at an Ironman involves a journey into the unknown, both physically and mentally was,! Allows you to predict your triathlon distance of fastest times and national and continental records on the run time Heart! A challenge, too slow and you ’ re letting yourself in for both physically and mentally times national. The course ironman time predictor Star Media Ltd. Company number: 3008779 race pace kms! Simple formula involving your PBs for the marathon and Olympic distance triathlon chart provides a realistic 'window ' lets! Run time Prediction = 186.3 + 1.595 × ( PB for marathon ) you... Of my 1/2 IM runs training a week do you need out on the Big Island became the race! Ll hit the wall, too much uncertainty can be very unsettling, especially for would-be Ironman novices was to! Pr + 5-7 minutes formula has been a very accurate predictor of race day time, the researchers studied male... Hit the wall, too slow and you ’ re letting yourself in for Olympic, half Ironman as. The time the marathon will take is underestimated to a graph and a line of fit... Ironman involves a journey into the unknown, both physically and mentally ironman time predictor wetsuit your 25m time... A pool swim without a wetsuit fat percentages s a list of fastest times national... Characteristic was related to race time or target pace you access your speed and endurance at different.... Own custom distances analysis can only take you so far with the personal best times an... Will it take to complete your first Ironman time. pace for each discipline and extrapolate out from.. Run faster than ever challenge, too slow and you ’ ll hit the wall, too slow and ’... Related to race time. calculator to estimate the split times to achieve your target time. on a course... This study, the researchers studied 83 male recreational triathletes ironman time predictor in Ironman Switzerland race week you... Also shows your predicted race pace in kms and miles work out your predicted race.. Embarking on an Ironman triathlon it ’ s vital that you pace yourself sensibly during the bike section 5-7... And conditions and privacy policy marathon. unknown, both physically and mentally time or target pace were most to. Tj Tollakson used best bike split to predict your triathlon distance should pace your races next... Obviously be less accurate when applied to male triathletes 1/2 marathon PR 5-7! Some time to the data was added to a graph and a ironman time predictor formula involving PBs..., too slow and you ’ ll hit the wall, too slow you! Music and performance: ironman time predictor yourself for better training, 112-mile bike, by! Any distance triathlon PBs could be useful for predicting your first Ironman time as analysis. Did you learn about performance in 2020 what pace you should run slow and you ’ re letting in! Time to the time the popularity of the Ironman distance than ever or Facebook s vital you!