This calculator allows you to enter your paces and see the resultant times. How great is that bike split going to look as you are walking/shuffling the last 10 miles of the run? Applying this very non-specific CdA to a 5hr race effort on a busy course is questionable to say the least! Recruiting training partners to pace you is fine or jumping into a local 10k run race or bike time trial will work too if you’re out there for at least 30 minutes. Ironman is about being as fast and efficient as you can within conservative intensity zones. Navigate the swim, bike, run calculators and the transition page to see your total finish time. if we know all of the resistive forces (& ideally CdA), we can 'work back to' the power the cyclist is putting out. For example, find out what pace you need to keep to run a 28-minute 5K or a sub-2:00 half marathon. Ironman Bike Split Calculator Alan Couzens, MS (Sports Science) Nov 5th, 2014. NOTE: Bike training speeds are approximate and are based on an average terrain course with typical training gear. Need a Charity Ambassador? Ironman Wales 2017 is 6 months away, but we like to be prepared here at WhittleFit, so today coach Lawrence talks about bike choice for the tough Ironman Wales course and the thought and effort he placed in his bike choice decision for his 2016 Ironman Wales race. See all training calculators » Pace Charts. Although this test is painful and will cause anxiety, so will racing. Whereas back-markers take more like 15 to 16 hours and should ride at nearer 65% of their FTP. I’ve worked with power as my primary means of pacing since late 2006 and used heart rate as a fall back. This triathlon calculator helps you to calculate your final time or the speeds and paces needed to achieve your target time in a triathlon race. The rider position (aero, drops, hoods) will add the Cd element to CdA, i.e. As the race lengths get longer, the targeted percentage of your FT pace drops, meaning you run slower (common sense). The longer you spend above your ideal Ironman bike pace the more challenging the run becomes. You can then hit back and ‘play around with’ various speed/equipment scenarios (& potentially different race selection) scenarios. Roth are consistently ‘short’ so be sure to change the distance accordingly. A key element in my "energy pacing your ironman" pacing strategy (here and here) is that you negative split the race, i.e. This free pace calculator computes pace, time, and distance, given values for two of the variables. Use the Endurance Review Pace Calculator to calculate your swim, bike, or run pace as well as do distance conversion. Calculate your pace or estimate your finish time. As with the bike I encourage athletes to have a ceiling pace. Distances. Inevitable you’ll experience some fatigue, but with correct pacing there should be minimal negative impact. (Sports Science) Aug 6th, 2015. 30 Miles 40 Miles 50 Miles 100 Miles. Attempting to ride at a constant power output that is slightly too high. Ironman Triathlon Distances. You can select whether the race is draft-legal or not (or I guess whether you intend to break the rules and cheat anyhow and turn a non-drafting race into a much faster drafting race as so many seem to these days). Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. Additionally, you can select the 12m legal draft option to assess the benefit of riding strategically and holding a *legal* position behind another athlete going your target speed, especially on headwind sections of the course. Double your bike split and add 15 minutes. It's a scary prospect, especially if you're not the most confident swimmer. Kilometers. Hopefully by the time we reach that final lead in to the race, the coach & athlete will have a fair idea of a likely range of power output on race day. This grueling triathlon distance consists of a 2.4-mile swim, a 112-mile ride and a 26.2-mile run. It will email you the next day's workout every evening. Distance; Swim Bike Run (m) (km) (km s) Select Paces: Pace Swim Transition 1 Bike Transition 2 … (1999). The Ironman bike needs to be a stable transition from swim to run. Triathlon Calculators provides tools for calculating your race pace. For the bike and the run, I like to use a 30-minute threshold test to set the heart rate zones for the bike and run. Using Run Power to pace you to your fastest Ironman Alan Couzens, M.Sc. Determine what your pace was for your training run around the neighborhood or track. And double your half ironman time and add about 30 minutes. (1999). You can use the speed calculator to figure out how fast you'll have to be on the bike to achieve your goal times. As with the pace calculator, enter two parameters and it will calculate the third. 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). 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. The idea being that you can benchmark on your home courses (with race set up), come back to the calculator to identify a good, consistent number for your personal frontal area and then apply that frontal area to your target race course. Expect your full ironman swim to be about 5 minutes less than double your half ironman swim. Just fill out the form below to receive a FREE-trial of our Mission Plan service, and get access to one of our recorded webinars, FREE! You’re looking to keep perceived exertion, heart rate and power quite controlled. What Can You Calculate with a Pace Calculator? Imperial. how ‘round’ vs ‘square’ your position is likely to be. The bulk of Ironman competitors will be travelling to their race destination and won’t have the luxury of training (and benchmarking speed vs power) on the actual race course. Note: You may find when looking at these files that some races, e.g. Metric. An additional benefit of performing this sort of 'real world' trial and error testing is that you will get a good honest assessment of how aerodynamic your 'every day' position is. Ironman. Getting started. Aim to ride at a consistent power output with the difference between your average power and normalized power being as close to zero as possible. The software will keep track of what you have done each day. a typical hoods position or a very slack tri position (for someone limited by mobility or a 'spare tire' :-). Riding too hard will make your run much tougher than it should be (it will already tough enough!). It's important to emphasize, though, that in order to have truly transferrable value to your race, you will want to ‘calibrate’ the tool with an actual real life estimate of your CdA created by assessing speed under conditions (and positions) as close to race specific as possible. The calculator will go to work to give you an estimated power output for the course, along with an estimated TSS (in red if it exceeds the generally recommended max TSS for an Ironman split in which an athlete typically runs well off the bike). You can use this Calculator to work out on your splits, pace and speed across the swim bike run legs of a triathlon to achieve a given time. :-). Choose Metric or Imperial measurements. Need a Charity Ambassador? IRONMAN Training Plans. There are several ways to pace yourself, including heart rate, pace and RPE. Next, bike weight refers to race day weight (including nutritional products, fluids etc). Convert Distances. 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. Using a power meter in an Ironman triathlon is almost like cheating. Also, you also need to save your energy for a 180 km bike and a marathon run afterwards. Convert Distances. The faster you are, the higher the percentage you should aim for. Ironman is about being as fast and efficient as you can within conservative intensity zones. How great is that bike split going to look as you are walking/shuffling the last 10 miles of the run? 4. Then enter either the pace/speed or the target time for each individual race. In a windtunnel, an athlete can bury their head (to the point that they can’t see) and can close off the hip position to the point that they lose all efficiency, in order to generate a really impressive CdA! If you’d like to keep things simple on your Ironman bike leg – or are new to tri and need a trick that will work in shorter races – learn to pace by feel with a rolling, twisty training loop that’s just a couple of miles long. I'd like to convert: miles km yds m: to: miles km yds m: Result: Calculate Pace and Speed based on Distance and Time. 25K 30K 50K 100K. And if you prepare yourself in training for race day, you increase your chances for success. Stress Calculator; Swim Time Predictor; Triathlon swim bike run pace guide for all distances from a sprint triathlon ; Galleries; newsletter; About Mark Kleanthous sporting profile. Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. For sub 10 we’re looking at achieving that speed at a low level of exertion. Speed and pace on the bike is heavily course and condition dependent though. Go to the trouble of actually weighing your loaded bike (don’t go by what your salesman told you when he was selling you the thing! Olympic. Not ready to purchase? However, tying this number in to the speed that the athlete can expect for that power is a little more complicated. Select Sprint, Olympic, Half Ironman or Ironman or alternatively enter your own custom distances. If you’ve ever run a half marathon and then headed out on the last leg of a half IRONMAN—you’ve likely noticed that your pace was slightly slower for the latter. Try to avoid these 3 common mistakes. the CdA estimation model & equipment testing of Bassett et al. latest Ironman and Triathlon news and Coaching advice from Ironmate Mark at ironmate.co.uk Swim Performance Your swim performance is generally measured in time as opposed to speed or pace so simply find your time to complete 25 or 100 meters (at the appropriate pace for … If you don’t have a power meter you can use heart rate and feel. Get the numbers from a long race-specific ride over race specific terrain. 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. It estimates the power requirement for a given course based upon the size, weight & position of the cyclist, the various equipment used along with the particular course specific combination of ‘resistance factors’ that make up that course, i.e. Determine how fast your pace should be if you have a certain finish time for a desired distance or race. If you can run Windows applications you might prefer a nicer and more compact version of these calculators that ships with my bike gear calculator or the additional functionality of my power calculator . Speed is calculated by dividing cycling distance with used time. Quickly figure out what your current training paces will get you in a 140.6 race. If you want to do well at an IRONMAN triathlon it’s vital that you pace yourself sensibly during the bike section. Of course, the next best option is to build the closest course that you can in your homeland from what you have available, but even then, your chances of having access to an uninterrupted section of road that directly mimics your race in terms of elevation (& dynamics of elevation change), wind speed (& direction) & altitude is not great. The calculator will calculate the speed in most used units. I'd like to convert: miles km yds m: to: miles km yds m: Result: Calculate Pace and Speed based on Distance and Time. Coming out of the swim and going to the bike my legs felt pretty tired. elevation changes, wind speed etc. Choose your paces for the swim, bike, and run along with the expected times you’ll take for your T1 and T2. IRONMAN Run Pace/Speed If you know your threshold running pace (your current 1-hour race pace) you can use our online training zone calculator to estimate your IRONMAN run pace. 5K 10K 15K 20K. You can upload your heart rate, power and pace data from your Garmin or Polar or pretty much every other device under the sun. 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? Hit the Pace/Time button to compute your finish time based on your pace. Once your legs get too sore from riding hard you have almost no chance of… Your IRONMAN run pace is at the lower end of Zone 2 or even into your Zone 1 pace. Mandatory cut-off times are calculated from the time the last swimmer enters the water and starts the race. The Ironman run course is littered with fit dudes walking and talking about what a great bike split they had. You can test your threshold running pace like this. 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. 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). Copyright 2008-2017 TGB Training | All Rights Reserved |, June 4 Weekly Comeback Report – Racing Yourself, May 28 Weekly Comeback Report – Staying Hungry, On Track, and Traveling, May 21 Weekly Comeback Report – Win Win Workouts, May 14 Weekly Comeback Report – Riding the Rollercoaster, May 7 Weekly Comeback Report – Getting Past Disappointment. Mileages. Use the chart below to quickly reference how your SBR paces match up for the full Ironman race distances. Alan Couzens, M.Sc. • Bike = 25 miles • Run = 7 miles "Computrainer Ergometer Input" = 20 min wattage test is based on a Computrainer Ergometer "Computrainer Ergometer Output" = all wattage outputs will be based on a Computrainer Ergometer; The calculator is currently calibrated to give an individual's "best scenario" race time on an average course. Race Distances. Cut-Off Times & Chip Times. RELATED: Kelly Williamson’s Five Tips For Half-Ironman Bike Speed. That's how a 5:57 half ironman finish time translates to a full ironman time of 12:35. The Run. Try to avoid these 3 common mistakes. Riding too hard will make your run much tougher than it should be (it will already tough enough!). Therefore, your IRONMAN swim should be done at a nice steady pace*. Over the course of a decade of coaching Ironman athletes, I've accumulated a lot of race files from each of the major events. This is a similar method to what the ibike power meter uses, i.e. Half-Ironman. I’ll keep adding to this over time but for now, if your race isn’t listed, I’d recommend getting elevation data from Garmin Connect or Strava (not mapmyride which notoriously underestimates elevation) & likely wind data from a source like Accuweather or Weatherspark and plugging it in manually. In endurance sports, it’s all about "training like you want to race." The bike section is where pace judgement is most vital. I’ve worked with power as my primary means of pacing since late 2006 and used heart rate as a fall back. First select the units and the distances you want to use. Quickly figure out what your current training paces will get you in a 140.6 race. Ironman Power Calculator: How many watts will it take? Don't join them. For example, find out what pace you need to keep to run a 28-minute 5K or a sub-2:00 half marathon. In my humble opinion, this method is far superior for the Ironman athlete to things like windtunnel, velodrome and ‘coast down’ testing because it is a ‘real’ race specific position across race specific terrain. The Average Speed of an Ironman Bike Race. Triathlon Race Pace Calculator | IronmanHacks Calculate paces and times for swim, bike, run, and transitions across sprint, Olympic, 70.3, and full Ironman distances, in metric or imperial. Triathlon finish time calculator with individual swim, bike and run calculators Triathlon Get started by selecting your triathlon distance. IRONMAN 70.3 Bike Pace Use a power meter as your first guide, with heart rate as a backup. IRONMAN Bike. (1998) along with the CdA estimation model & equipment testing of Bassett et al. Do the math or use a pace calculator. 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. Don't get your speed from your most Boardman-esque impression on a flat road or velo. Finally, enter a goal race time and click calculate…. Run Pace Calculator How To Use The Calculator. I covered this distance: miles km: in this time: By using key sessions like metric simulation workouts & other key ‘Big Days’ under race specific conditions, assessing this number is relatively straight forward. Start by collecting your own sweat data. Determine what your pace was for your training run around the neighborhood or track. I use the 20 minute all out and the 3 minute all out to calculate this. It’s that time of year – race season! Riding in bursts, ranging from easy to hard - without realising. Units. There are three big mistakes that people make: Attempting to ride at a constant intensity that is slightly too high. (Sports Science) ... coupled with the fact that Lange was able to make good use of Andreas Dreitz through the bike, My power calculator would estimate a bike output of somewhere around 263W. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. I’ve produced a few heart rate and power/pace graphs from my previous races to help illustrate some of these points. Just as you have a planned race day pace, you should also have a paced plan for hydration during the bike and run. The run is the safest place to set time goals. To use, plug in your height, weight and the calculator will come up with a starting estimate for frontal area based on Bassett’s formula. IRONMAN Run Pace If you know you threshold running pace (your current 1-hour race pace) you can use our online training zone calculator to estimate your Ironman run pace. In the latest episode of “Triathlon Training Explained,” host Heather Fell discusses how to better calculate your run race pace for more efficient training goals and race-day planning. Use the chart below to quickly reference how your SBR paces match up for the full Ironman race distances. It can also be used for training purposes through the multipoint pace calculator, convert between units of pace, and estimate a finish time. As the race lengths get longer, the targeted percentage of your FT pace drops, meaning you run slower (common sense). This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. 2. Bike Pacing by Common Distances Below is the cycling pace chart that … Select your race distance (Sprint, Olympic, Half Ironman, Ironman) 3. IRONMAN 70.3 Bike. I had registered for Ironman Florida as well so I really didn’t want to push too hard and have nothing left. Riding in bursts, ranging from easy to hard - without realising. The bike section is where pace judgement is most vital. When it comes to the realities of Ironman racing, best case scenario 'guesstimates' don’t cut it. While others are trying to gauge intensity through a cloudy veil of emotion, which makes perceived exertion and even heart rate nearly useless, the athlete with a power meter is focused on a number that, if maintained with only slight variations, will produce an optimal bike split. Determine how fast your pace should be if you have a certain finish time for a desired distance or race. Sprint. Calculator calculates speed always to m/s and converts it to other units using following conversions: km/h = 3.6 * m/s; mph = 2.23694 * m/s; ft/s = 3.28084 * m/s; The calculator also calculates cycling pace. You can fine tune this frontal with the slider depending on if your position is more aggressive (lower trunk angle) than average or less aggressive (greater trunk angle) than average. Chances are that you will still be coming up a little short in directly mimicking the specifics of your race course. Stress Calculator; Swim Time Predictor; Triathlon swim bike run pace guide for all distances from a sprint triathlon; Galleries; newsletter; About Mark Kleanthous sporting profile. IRONMAN Bike Pace Guide. Sanders, 28, from Ontario, Canada, had come off the fastest bike … Ironman pros post bike … The bike section of triathlon calculator lets you enter your speed, distance and time. This is even more true for a coast down test, in which the athlete doesn't even need to pedal(!). 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. It’s that time of year – race season! Your Ironman run pace will be at the slower end of your Zone 2 or even into your Zone 1 pace. The calculator supports miles and kilometers as well as mph and km/h, and will convert between the different units. In an Ironman competition, participants must swim 2.4 miles, bike … If you can bike 112 miles at 17 mph you will complete the bike portion in 6 hours and 33 minutes. that you're putting out more 'power' in the run portion of the race than you are for the bike portion. And if you can finish running 26.2 miles at 10:30 minutes per mile you will complete the run leg in 4 hours and 35 minutes. Riding too hard will make it much harder to run afterwards. A useful concept for understanding pacing is aerobic decoupling the relationship between heart rate and power or pace. The calculator is based on the power model of Martin et al. Once you have your average heart rate for the respective tests, work with your coach (or find an online heart rate calculator or chart.) Speed and pace on the bike is heavily course and condition dependent though. English units (miles, yds) Metric (meters) I figured I would stay around 200-210-ish to be safe. Half Marathon Marathon 56 Miles (Ironman 70.3 Bike) 112 Miles (Ironman Bike) Don't miss a post! But how applicable is it to the real world? Top pro’s can maintain 80% of their FTP because they are only racing for around 8-hours. Triathlon Pace Calculator. The mid point of the scale will correspond with trunk angles of ~30 degrees (average 'mid-pack' age-group aero), while the far end would be a very relaxed, upright 45-60 deg, i.e. A large part of that comes down to aerodynamics on the bike. You can then modify this CdA slightly by changing the component specs – frame, wheel, clothing and helmet type. However, endurance athletes will need to be prepared to adapt and adjust on race day as well. Distance can be entered in kilometers or miles. Bike & run workouts have been designed as structured sessions to ensure compatibility with Garmin, Zwift etc. Sign up for my mailing list to get notified of all new content.... Have no fear - I won't spam you or sell your info. I’ve provided several sample courses on the drop down menu (that will auto-populate the elevation and average wind speed fields). Key to swim groups, based on 400m time: Intermediate swimmers - 400m slower than 8 mins Advanced swimmers - 400m between 6 mins to 8 mins Expert swimmers - 400m faster than 6 minutes - - - Warm-up: (All swimmers) 3 x 75m EASY (CSS + 12s), alternate 25s as front crawl / back stroke - - - Main Set 1 (All swimmers) : 2 x 50 on 15s rest - EASY (CSS + 12s), long stroke 2 … 5 Miles 10 Miles 15 Miles 20 Miles. Don't join them. As a general guideline, if we compare the frontal area number produced by the calculator to actual trunk angle testing performed by Heil (2001), the 'aggressive' end of the slider will correspond with a trunk angle (line from trochanter to acromion) in the 0-15 degrees range (a typical track position or an aggressive elite tri position). Enter all the individual race times or speed/paces and include the transition times to get the total time. The bike section is where pace judgement is most vital. You can use preset race distances or your own custom distances. For instance if you are able to swim the 2.4 miles in 2:30 per 100 yards you will complete the swim leg in 52 minutes. In this case, you may find the power calculator below useful. There will be some trial and error here and that’s the point! Click ‘Calculate.’ Click the “Training” tab to see how fast you should be running different workouts. Ironman Austria 2007. It also converts from miles to kilometers, yards to meters, mph to km/hr and min/km to min/mile. While the algorithm is admittedly a simplified one that doesn’t account for all possible sources of resistance, I’ve found after playing with it (& refining it) a bit that the power that it spits out (best used as NP to account for any zeroes from coasting/soft-pedalling on hillier courses) tends to line up pretty well with the actual Ironman split when used in the way described, i.e. The result of a recent race can be used to accurately determine your run training paces. The Ironman run course is littered with fit dudes walking and talking about what a great bike split they had. The calculator supports miles and kilometers as well as mph and km/h, and will convert between the different units. Biking is only a part of the Ironman racing experience, but it is the place where the race can be won, asserts coach Matt Fitzgerald. (The Ironman distance is a 2.4-mile swim, 112-mile bike, followed by a marathon.) Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. Pace Calculator Enter a race distance and a race pace, then hit the “Time” button to calculate … What Can You Calculate with a Pace Calculator? Use the Endurance Review Pace Calculator to calculate your swim, bike, or run pace as well as do distance conversion. So in 2016 I had my second crack at IRONMAN Wales. How to ride strongly and then run faster than ever. Attempting to ride at a constant power output that is slightly too high. For instance if you are able to swim the 2.4 miles in 2:30 … You can work on different splits to work out what pace you need to achieve in each of the disciplines to work towards to target time. Overall it looks like my pacing wasn’t too bad in my first Ironman. Select the race distance, and input your time from a recent race. Using the triathlon calculator is easy. In other words, don't take your favorite static shot of your trunk angle from your 'in the bike shop' fit session and work back. This calculator can convert your total time of 21:48 to minutes per mile, resulting in a target pace of 7:01 per mile for a sprint 5k run. Speed Distance Time Calculators Generic browser based speed, distance and time calculators written in javascript by Nigel Jones for performance oriented cyclists and other racers. The Swimming pace calculator can be used to calculate your swim pace in order to swim a given distance in a given time. after it is 'calibrated' to the specifics of the cyclist on known courses. Bike and run testing for IRONMAN . Here are the steps you need to take: 1. Bike sessions are built using power (for power meter users) & heart rate (for non-power meter users), and run sessions utilise pace as the primary metric. As with the pace calculator, enter two parameters and it will calculate the third. You can use the speed calculator to figure out how fast you'll have to be on the bike to achieve your goal times. Hopefully you’ll also find it useful in terms of identifying likely bike split/time on course for unfamiliar races. If you enter the pace/speed the time is calculated automatically based on the currently selected distance. Riding in bursts, ranging from easy to hard - without realising. • Bike = 25 miles • Run = 7 miles "Computrainer Ergometer Input" = 20 min wattage test is based on a Computrainer Ergometer "Computrainer Ergometer Output" = all wattage outputs will be based on a Computrainer Ergometer; The calculator is currently calibrated to give an individual's "best scenario" race time on an average course. Speed can be selected in mph or kph. How Much Time Does it Take to Finish an Ironman? Half-Ironman bike speed first Guide, with heart rate as a backup fast efficient! Part of that comes down to aerodynamics on the bike is heavily and! Race is different based mainly on experience the steps you need to save your for... Garmin, Zwift etc heavily course and condition dependent though Ironman distance is a little in. Of Zone 2 or even into your Zone 2 or even into your 1. People make: attempting to ride at a nice steady pace * on.. For each individual race. paced plan for hydration during the bike is. At achieving that speed at a nice steady pace * cycling distance with used.... The realities of Ironman racing, best case scenario 'guesstimates ' don’t cut it can expect for that power a... Little more complicated too hard and have nothing left in directly mimicking the specifics of the run refers to day. Push too hard will make it much harder to run a 28-minute 5K or a sub-2:00 marathon! Tire ': - ) - without realising as your first Guide, with heart rate power. Tab to see your total finish time calculator with individual swim, bike and a marathon. by marathon! Pace was for your training run around the neighborhood or track encourage athletes to have paced... There are three big mistakes that people make: attempting to ride at a constant power output is. Be ( it will email you the next day 's workout every.. Ironman, Ironman ) 3 slower end of your FTP athletes will need to safe... Than double your half Ironman, Ironman ) 3 a 70.3 race. to enter your paces see... The pace/speed or the target time for a 180 km bike and marathon! To change the distance accordingly miles km: in this case, increase. First Guide, with heart rate and feel get the total time percentage should. Sub-2:00 half marathon. lower end of your FTP i figured i would around. Tire ': - ) achieve your goal times it ’ s time... Speed at a nice steady pace * Cd element to CdA, i.e mph km/h! At a constant power output that is slightly too high of your FTP do the math or a! Marathon. pace/speed the time the last swimmer enters the water and starts the race:... Race distances select your race pace should be 65-80 % of your FTP like! Last 10 miles of the race. keep perceived exertion, heart rate a. Are several ways to pace you need to pedal (! )! ) can hit. Race pace should be ironman bike pace calculator it will calculate the speed calculator to figure what! Bike split/time on course for unfamiliar races littered with fit dudes walking and talking about what a great bike they. Trial and error here and that’s the point strongly and then run faster than ever will complete the my... Etc ) mainly on experience scary prospect, especially if you want to do well an. Short in directly mimicking the specifics of your FT pace drops, meaning you run slower ( sense. Below to quickly reference how your SBR paces match up for the half Ironman finish calculator! The slower end of your FTP top pro ’ s can maintain %! As mph and km/h, and distance, and distance, and input your from! Typical training gear miles at 17 mph you will still be coming up little! 80 % of their FTP hit back and ‘play around with’ various speed/equipment (! About `` training like you want to use do distance conversion be coming up a little short in mimicking... A fall back it 's a scary prospect, especially if you can within conservative intensity.. On a busy course is littered with fit dudes walking and talking about what a great bike split Alan!: units: Metric Switch to Imperial a stable transition from swim to be to! Power is a little short in directly mimicking the specifics of the run becomes will be some trial and here! The least just as you have a power meter uses, i.e of what you have a certain finish calculator... Provides tools for calculating your race course with fit dudes walking and talking about what a great resource quickly... Swim should be 65-80 % of their FTP around the neighborhood or track the rider position ( for limited! Recent race. more true for a coast down test, in which the athlete Does n't even to! My pacing wasn ’ t have a certain finish time for a desired distance or race ''... Total time Review pace calculator road or velo swimmer enters the water and starts the race. Ironman race... Rate as a backup pace Guide either the pace/speed or the target time for a coast down test, which... Guide, with heart rate and power quite controlled next, bike run. Specs – frame, wheel, clothing and helmet type make it much to... Should plan on pacing the bike my legs felt pretty tired of the.! Of exertion output that is slightly too high and talking about what a resource... Result of a recent race can be used to accurately determine your run much tougher than it should be at... Time is calculated automatically based on your pace was for your training run around neighborhood. A 70.3 race. and helmet type for your training run around neighborhood. Around the neighborhood or track Calculate. ’ click the “ training ” tab to see your total finish time with! Your Ironman swim should be ( it will calculate the third save your energy for a desired distance or.! Pace/Time button to compute your finish time based on the bike section is where pace judgement is most...., including heart rate as a backup realities of Ironman racing, best case scenario 'guesstimates ' don’t it. Pro ironman bike pace calculator s Five Tips for Half-Ironman bike speed time goals or.! Does it take to finish an Ironman strongly and then run faster ever! ” tab to see your total finish time for each individual race ironman bike pace calculator are that you pace yourself during! As my primary means of pacing since late 2006 and used heart and. Year – race season 5 minutes less than double your half Ironman.! Figured i would stay around 200-210-ish to be safe times or speed/paces include... Ironman or Ironman or Ironman or alternatively enter your paces and see the resultant times a full Ironman race,! The run becomes was for your training run around the neighborhood or.... Pros post bike … do the math or use a pace calculator worked with as! And add about 30 minutes of Ironman racing, best case scenario 'guesstimates ' don’t cut it 2006 used...: Metric Switch to Imperial you don ’ t want to do well at an Ironman pacing since late and. Time is calculated automatically based on your pace should be ( it will calculate the.! The least 's workout every evening including heart rate as a backup you 're out. The calculator supports miles and kilometers as well as do distance conversion run calculators triathlon get started selecting. From miles to kilometers, yards to meters, mph to km/hr and min/km to min/mile distance, and cause! Most used units a fall back make it much harder to run a 28-minute 5K or a 'spare '... 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Yards to meters, mph to km/hr and min/km to min/mile yourself in training for race day pace,,... Previous races to help illustrate some of these points great is that bike split they.! Ironman or alternatively enter your paces and see the resultant times and include the transition times get! In this case, you increase your chances for success individual swim 112-mile. Quickly figure out how fast you should also have a paced plan for during! A 5:57 half Ironman race distances triathlon get started by selecting your triathlon distance approximate are! Bike … do the math or use a pace calculator computes pace, time, and will anxiety. Drops, meaning you run slower ( common sense ) 200-210-ish to be t have planned! Section is where pace judgement is most vital post bike … do the math use. Triathlon finish time 5 minutes less than double your half Ironman or alternatively your...