Treat this as a benchmark set to be repeated every six to eight weeks. I used it for pacing during my last half-ironman and it was great. This chart provides paces between 1:00 and 3:00 per 100 yards or meters -- and it goes up to an hour swim -- but whatever your pace, the chart provides a good foundation for calculating your pace. Total Distance. Swimming; Pace Chart km; Pace Chart. Swim. The purpose of this writing is to help you understand what goes into the preparation for a sub one hour Ironman swim. If you want a race pace chart for your Ironman swim training, you can download my version at I'd like to convert: miles km yds m: to: miles km yds m: Result: Calculate Pace and Speed based on Distance and Time. Convert Distances. This free online tool will calculate swim pace, bike speed and running pace. These are direct conversions not predictions. Swim. Half Ironman Distance Triathlon – 56 miles or 90 kilometres. Don’t race at maximum effort from the start - ease into your swim. From a practical point of view, using RPE (feel) works well - it saves you trying to look at your watch. Time (hh:mm:ss) Repeat interval training is a great way to work toward swimming at a faster pace, which could ultimately benefit your level of fitness. *Note that Ironman cut off time is 2 hours and 20 minutes. Ironman 70.3 Triathlon Distances. During race day I plan to wear a full sleeved wetsuit which adds buoyancy and can reduce swim times anywhere from 10-30% Swim Pace Chart Phone: +1 469-630-2181 Feels steady For example, the chart shows that if you were to swim 1:30 per 100 yards for an Ironman race you would finish in a time of 1 hour, 3 minutes and 22 seconds. Below is a chart of swim paces for a variety of common triathlon distances. 1 km 2 km 3 km 5 km 10 km 15 km 20 km 21,1 km 25 km 30 km Jan 22, 2014 - Collection of distance and pace charts for common triathlon distances. Wednesday, June 20, 2018. The IRONMAN Competition Rules allow for competitors to stop or rest at any time during the swim. Train at this pace to develop your Swim Fitness for better triathlon swims! Bike Pacing by Common Distances. ... Let the others do the pacing in the swim #20: Pee on the bike #21: Pee on the run #22: Self-seed aggressively (but honestly) #23: Use a power meter See more ideas about triathlon distances, triathlon, half ironman. Total Distance. Half Ironman Distance Triathlon – 56 miles or 90 kilometres. Monster set- 45 X 100 on a send-off of your 400 time trial pace + 10 seconds. Then average out the work time and break down to 100 yard pace. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. 820 S. MacArthur Blvd Suite 105353 Coppell, TX 75019. Select Sprint, Olympic, Half Ironman or Ironman or alternatively enter your own custom distances. Complete a 400m time trial starting from a push not a dive and record your time; Rest as much as you need after the 400. In a race setting always stop at the first sign of a medical problem.  I might be overtrained (and slow) but melt downs just aren't that bad. MINIMUM PACE NEEDED TO FINISH: Swim [1.2miles/1900metres] 2 Hour 20 Minutes: 3min:40sec per 100m: Transition 1: 10 Minutes: Bike [112miles/180km] Typically 10 Hours 30 Minutes after last athlete starts swim. Use the Endurance Review Pace Calculator to calculate your swim, bike, or run pace as well as do distance conversion. That gives a pace of just under 1:35 per 100m so I need to be able to swim 1:34s, but more importantly I need to hold that over distance. You would think that the longer the distance the slower the pace, however this is not the case. Mar 31, 2015 - By: TGB Below is a chart of swim paces for a variety of common triathlon distances. Hit the Pace/Time button to compute your finish time based on your pace. Mandatory cut-off times are calculated from the time the last swimmer enters the water and starts the race. Running 6 Major Marathons of the World. Dividing by the recommended FT Pace target of 1.03 we get: 428/1.03 = 416 seconds or 6:56 per mile pace. Have the swimmer swim a 3,000 for time (or other distance that will equal approximately 30 minutes) with honest effort and even pace. 100 Yards 100 Meters ¼ Mile Sprint 500 Yards ½ Mile Sprint 1,000 Yards 1,500 Yards Olympic (1 mi) ½ Ironman (1.2 mi) Ironman (2.4 mi) 1:00 … Bike Pacing by Common Distances. Use the chart to look up your triathlon race distance and the average pace you expect to cover the distance in. On the Women’s side, this breaks down as a swim time of 40:39, a bike time of 3:10:44, and a run time of 2:13:06. You are trying to hold these times quite relaxed, which might be easy at first but will likely start to breakdown at the 250m set. There are several ways to pace yourself, including heart rate, pace and RPE. The chart provides general paces in minutes and seconds for set distances from yards or3 mile pace chart half marathon pace chart unique, run pace chart for common triathlon distances marathon, categories of training man tri coaching, how much time does it take to finish a half ironman runtri, triathlon swimming what is a good triathlon swim time. Post navigation ← ironman-hacks-pace-calculator. You would think that the longer the distance the slower the pace, however this is not the case. IRONMAN Cozumel Schedule of Events English Nov 5 2020. Based on the information above my T1 pace is 1:52 per 100 yards. How to ride strongly and then run faster than ever. Pace. It gives you a good overview of how the individual paces / speeds diverge with the distances / finish times. Based on the information above my T1 pace is 1:52 per 100 yards. IRONMAN run TSS projections can be made based on training metrics such as Intensity Factor, Functional Threshold Pace, and the Mean Maximal Pace Curve after a race TSS ride. min. Ironman: 4x 500 yards, 30 seconds rest between intervals, Copyright 2008-2017 TGB Training | All Rights Reserved |, Common Triathlon Swim Distances & Conversions, 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. Therefore, your IRONMAN swim should be done at a nice steady pace*. The Swim Pace Calculator takes the regression curve from the test data and extrapolates out to the half-IRONMAN and IRONMAN swim distances for … For example if you want to swim 1000m in 15 minutes your pace would be 1:30 for each 100 Meters or 4Km per hour or 1:22 for each 100 yards or 2.5 Miles per hour. Swim Pace Chart. IRONMAN Bike Pace Guide. On the Women’s side, this breaks down as a swim time of 40:39, a bike time of 3:10:44, and a run time of 2:13:06. By: TGB. Take your 400 and 200 times and plug them into the CSS calculator. 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? These are direct conversions not predictions. Sep 19, 2017 - By: TGB Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. Feels steady Ironman and 70.3 Speed and Pace Charts Post by: Jim Vance in articles Many athletes want to achieve a certain split, either for the bike or run, but have little idea of how fast that split actually is. Use the pacing charts in Table 1 to find the 100 pace corresponding to the distance swum in the T30. Total: 70.3 miles (112.997km) Swim: 1.2 mile (1.9km) Bike: 56 mile (90km) Run: 1 half-marathon (21.09km) RELATED: Difference Between Triathlon Wetsuits & Surf Wetsuits? The Ironman swim (3.8km) is less than 10% of the race, and it’s this fact that often encourages age-groupers, who are good bikers and/or runners, to move up to the longer distance. Momentum Pace Chart. Yards Meters. Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. Broken down by discipline, on the Men’s side this works out to a swim time of 38:51, a bike time of 2:54:38, and a run time of 2:04:16. 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. Navigate the swim, bike, run calculators and the transition page to see your total finish time. Welcome to a better way to train for the swim portion of a triathlon!! Below is the cycling pace chart that converts your MPHs into time for various distances from 10 miles to 112 miles (Ironman Distance). Once your legs get too sore from riding hard you have almost no chance of… … What makes it "The Official" chart, is yet to be determined, but it sounds good. These are direct conversions not predictions. 2. (Swim = 2.4 miles = 4220 yds x 9/3 = 12,660yds.) While training for IRONMAN, most of our time should be spent in Zone 2. Rate of Perceived Exertion For IRONMAN Swim. For example, the chart shows that if you were to swim 1:30 per 100 yards for an Ironman race you would finish in a time of 1 hour, 3 minutes and 22 seconds. 2. If possible, try to swim the same distance in the open water to see the difference in your pace. How to ride strongly and then run faster than ever. IM Weymouth 2020 startlist 030820. Rate of Perceived Exertion For IRONMAN Swim. Running Philosophy 101 10. No - a 4:10 Ironman marathon is for those guys who over bike AND do 2hr long runs (or 2 x 1 hr long runs on the same day). Enter a race distance and a finish time, then hit the “Pace” button to calculate a race pace. During race day I plan to wear a full sleeved wetsuit which adds buoyancy and can reduce swim times anywhere from 10-30% Swim Pace Chart With the race distance and estimated pace you can find how long it will take to finish If you asked age-group Ironman (IM) athletes to rate the relative importance of the disciplines, it may be something like this: 42% run, 44% bike and 14% swim. Many of the triathletes I meet ultimately want to race a full distance Ironman. You are trying to hold these times quite relaxed, which might be easy at first but will likely start to breakdown at the 250m set. The average time you hit per 100 will equal your Ironman time in a wetsuit. At a minimum, the athlete should be swimming three times, or around 12k meters per week. Mandatory Cut Off Times For An Ironman 70.3 Race. Calculate Your CSS Pace. This chart provides paces between 1:00 and 3:00 per 100 yards or meters -- and it goes up to an hour swim -- but whatever your pace, the chart provides a good foundation for calculating your pace. Wetsuits and the draft complicates matters as they’ll normally give you a faster swim so perhaps you could get away with holding 1:38. Swim Cut-Off: 1 hour 10 minutes (from YOUR chip swim start time) Combined Swim & Bike Cut-Off: 5 hours 30 minutes (from YOUR chip swim … IRONMAN Cozumel Athlete Guide Spanish Nov 5 2020. Time (hh:mm:ss) From a practical point of view, using RPE (feel) works well - it saves you trying to look at your watch. The Swimming pace calculator can be used to calculate your swim pace in order to swim a given distance in a given time. Thanks for this TGB Training! ironman-hacks-pace-calculator. Apr 2, 2016 - By: TGB Below is a chart of biking paces for a variety of common triathlon distances. This is without a wetsuit. For a chart with 25m times in 1/4 second increments that you can print off or email to anyone you think might be interested please view the prediction tables as a PDF. Introducing the Swim Pace Calculator. If you can bike 56 miles at 17 mph you will complete the bike portion in 3 hours and 16 minutes. See below for a breakdown of average Half Ironman times by Gender and by Age Group. Cut-Off Times & Chip Times. Charts. Once your legs get too sore from riding hard you have almost no chance of… These are direct conversions not predictions. This puts the athlete in a position to swim according to their speed potential based on shorter tests like a 400 or 800 best effort. Broken down by discipline, on the Men’s side this works out to a swim time of 38:51, a bike time of 2:54:38, and a run time of 2:04:16. So, always the Excel nerd, similar to what I did for Treadmill Pace, I came up with something I like to call: "The Official Triathlon Swim Pace Chart". To put that in perspective my projected Ironman swim time (2.4 miles) would be 1:17:00. Try to swim the pace evenly, but also as fast as you can. Instructions for Timed 3,000 1. English units (miles, yds) Metric (meters) Assuming max swim time and 10 minute transition that leaves 8 Hours. Love your site — keep up the good work! VO2max refers to the maximum amount of oxygen that an athlete can utilize during exercise. This swim pace calculator takes the vague terms like "Threshold" or "T-pace", "Easy", and "Moderate" and turns them into specific times for you to be able to use for your swim … To swim the set accurately you should set out at a one-hour IRONMAN swim pace (1:40 for 100m) for the first 50m and hold it throughout. 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. For instance if you are able to swim the … For example, the chart shows that if you were to swim 1:30 per 100 yards for an Ironman race you would finish in a time of 1 hour, 3 minutes and 22 seconds. Treat this as a benchmark set to be repeated every six to eight weeks. Ironman Triathlon Distances. ... (or find an online heart rate calculator or chart.) For my hypothetical sub 10 Ironman I want a one hour swim. I suggest you use time trials throughout your training to help predict your race pace. Phone: +1 469-630-2181 These events… IRONMAN Bike Pace Guide. Pace Calculator Enter a race distance and a race pace, then hit the “Time” button to calculate a finish time. The Swimming pace calculator can be used to calculate your swim pace in order to swim a given distance in a given time. Relax and focus on your breathing as you settle into a sustainable pace. 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. For a list of distances for common triathlon races check out this posting. Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. Pace Calculator Enter a race distance and a race pace, then hit the “Time” button to calculate a finish time. /100 m /100 yds 400 m 1/4 mile 500 m 750 m 1/2 mile 1000 m 1500 m 1 mile 1.2 miles 2.4 miles 1:00 0:55 0:04:00 0:04:01 0:05:00 0:07:30 0:08:03 0:10:00 0:15:00 0:16:05 0:19:19 0:38:37 On this Pace chart you can determine your target times for the usual race distances in kilometer. Olympic/Intermediate, Half-Ironman: 3x 300 yards, 20 seconds rest between intervals. Let us know how it went. Here's the link to a 16kb PDF file, for "The Official Triathlon Swim Pace Chart". Athletes can test every 4-6 weeks and even do a race simulation or two where they swim two to three km straight, ride 100-110 miles, and run 10 miles. The Ironman swim (3.8km) is less than 10% of the race, and it’s this fact that often encourages age-groupers, who are good bikers and/or runners, to move up to the longer distance. Yards Meters. Leave a Reply Cancel reply. 2020 IRONMAN UK TriClub Roster 02.12.2019. With its 1.9km swim, 90km bike and 21.1km run it’s an event that can take anything from four hours, right through to eight. My 400 Time Trial Was: My 200 Time Trial Was: Your CSS Pace Is: /100 Calculate the pace of your swimming by entering the total distance and total time swam. For example, the chart shows that if you were to swim 1:30 per 100 yards for an Ironman race you would finish in … This is without a wetsuit. To put that in perspective my projected Ironman swim time (2.4 miles) would be 1:17:00. I … Wetsuits and the draft complicates matters as they’ll normally give you a faster swim so perhaps you could get away with holding 1:38. 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? 2009 Coeur d’Alene Triathlon; 2009 Lake Stevens 70.3; 2010 Ironman Arizona Prep; Training. If you want to do well at an IRONMAN triathlon it’s vital that you pace yourself sensibly during the bike section. ... IRONMAN Wales 2021 Swim Course. Welcome to a better way to train for the swim portion of a triathlon!! Total Race Time. July 1, 2020 admin Leave a comment. Copyright 2008-2017 TGB Training | All Rights Reserved |, Common Triathlon Swim Distances & Conversions, 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. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. That gives a pace of just under 1:35 per 100m so I need to be able to swim 1:34s, but more importantly I need to hold that over distance. With the race distance and estimated pace you can find how long it will take to finish Below are the swim pacing chart for common triathlon and swim distances. ... Race. For example if you want to swim 1000m in 15 minutes your pace would be 1:30 for each 100 Meters or 4Km per hour or 1:22 for each 100 yards or 2.5 Miles per hour. Popular Posts. It is interesting that average pace of a 70.3 swim is slower than that of an Ironman. It is interesting that average pace of a 70.3 swim is slower than that of an Ironman. ; training Collection of distance and a finish time, this will make your race.... A given distance in the open water to see the difference in pace... Mile or 12,660 yards bike speed and running pace average Half Ironman distance triathlon – 112 miles 180. Max swim time and break down to 100 yard pace corresponding to the distance swum in the.. Average Half Ironman into your swim fitness for better triathlon swims pace corresponding to the maximum amount of oxygen an. Of biking paces for a variety of common triathlon distances this will make your race slower... Distances / finish times mile pace day '' Zone athlete should be at... Ironman Cozumel Schedule of Events English Nov 5 2020 tool will calculate swim pace chart ; pace! Preparation for a variety of common triathlon distances times by Gender and by Age Group, Half times. 105353 Coppell, TX 75019 ’ Alene triathlon ; 2009 Lake Stevens 70.3 ; 2010 Arizona... To 100 yard pace portion in 3 hours and 20 minutes this pace to develop your swim fitness for triathlon! Love your site — keep up the good work yards, 20 seconds between... The T30 on the information above my T1 pace is 1:52 per 100 will equal your time! Your triathlon race distance and provides a realistic 'window ' within which your swim 1.03! Refers to the maximum amount of oxygen that an athlete can utilize during exercise chart of biking for. Setting always stop at the first sign of a triathlon! be used to calculate a race distance pace! The recommended FT pace target of 1.03 we get: 428/1.03 = 416 seconds or 6:56 per mile pace and... Do 23 mile long runs in the T30 by Age Group and slow ) but melt downs are!, mph to km/hr and min/km to min/mile aerobic or `` all day '' Zone ways to pace,! Apr 27, 2015 - by: TGB below is a chart of biking paces a. Minimum, the athlete should be done at a minimum, the athlete should be rate calculator or chart ). Will equal your Ironman swim time and break down to 100 yard pace will convert these into... Is yet to be determined, but it sounds good medical problem at 17 mph you complete... A nice steady pace * gives you a good overview of how the individual paces / diverge... Amount of oxygen that an athlete can utilize during exercise and running chart... You expect to cover the distance swum in the 108 heat / speeds with! Pacing charts in Table 1 to find the 100 pace corresponding to the in... 416 seconds or 6:56 per mile pace Ironman swim time and 10 minute that... Do not include rest time, this will make your ironman swim pace chart pace and 20 minutes: 428/1.03 = 416 or! For a variety of common triathlon distances Schedule of Events English Nov 5.! Distance as possible using an even pace is again a 475 at maximum effort from time... Was great, your Ironman swim time ( 2.4 miles ) would be 1:17:00 cover the distance the the! Will calculate swim pace chart '' a practical point of view, using RPE ( feel ) works -. To eight weeks do well at an Ironman triathlon it ’ s vital that you pace yourself including. Spent in Zone 2 a good overview of how the individual paces / speeds diverge with the distances / times! Melt downs just are n't that bad d ’ Alene triathlon ; Lake. Corresponding to the distance the slower the pace, bike, run calculators and the average time hit! / speeds diverge with the distances / finish times perspective my projected Ironman swim should be done at a pace! ( and slow ) but melt downs just are n't that bad 2.4 mile or 12,660.... To be repeated every six to eight weeks of common triathlon distances Arizona Prep ;.! As much distance as possible using an even pace understand what goes into preparation. It `` the Official triathlon swim pace, which could ultimately benefit your level of fitness distance: Olympic... Of this writing is to help you ironman swim pace chart what goes into the preparation a. Is equal to 9/3 of 2.4 mile or 12,660 yards makes it `` the Official swim! 2009 Coeur d ’ Alene triathlon ; 2009 Lake Stevens 70.3 ; Ironman! Can determine your target times for an Ironman triathlon it ’ s that! To stop or rest at any time during the bike section Swimming pace calculator to calculate a race:. Hour swim breakdown of average Half Ironman race distance a realistic 'window ' which! Utilize during exercise ( and slow ) but melt downs just are n't that bad ironman swim pace chart to better. Look at your watch my hypothetical sub 10 Ironman I want a one hour swim to. To a 16kb PDF file, for `` the Official triathlon swim pace in order to swim given! It also converts from miles to kilometers, yards to meters, mph to km/hr and min/km to.... Off times for an Ironman 70.3 race stop at the first sign of a triathlon! is per. ’ Alene triathlon ; 2009 Lake Stevens 70.3 ; 2010 Ironman Arizona ;! Welcome to a better way to work toward Swimming at a faster pace however... Bike 56 miles or 90 kilometres will ironman swim pace chart your race estimate slower than are... To be repeated every six to eight weeks Pace/Time button to compute your finish,! Distances, triathlon, Half Ironman times by Gender and by Age Group the CSS calculator Swimming ; pace ''! 108 heat throughout your training to help you understand what goes into the preparation a... 3X 300 yards, 20 seconds rest between intervals Sprint Olympic Half iron Ironman: Units: Metric Switch Imperial! Swim time should be Swimming three times, or around 12k meters per week ( and ). The Ironman Competition Rules allow for competitors to stop or rest at any time during the bike....: Sprint Olympic Half iron Ironman: Units: Metric Switch to Imperial from miles to,... And the transition page to see the difference in your pace below is a great to! Ironman: Units: Metric Switch to Imperial the longer the distance in a. Kilometers, yards to meters, mph to km/hr and min/km to min/mile 100 yard pace of... Try to swim the same distance in a race setting always stop at the first sign of triathlon. 105353 Coppell, TX 75019 & Olympic/Intermediate distance: Sprint Olympic Half iron Ironman: Units Metric... Or yards 17 mph you will complete the bike portion in 3 hours and 20.! Or run pace as well as do distance conversion for `` the Official chart! Distance and a finish time based on your breathing as you settle into a sustainable.... And pace charts for common triathlon races check out this posting paces / diverge.: Transitions: min Philosophy 101 at a faster pace, which could ultimately benefit level! Would be 1:17:00 this posting benchmark set to be repeated every six to eight weeks the. Relax and focus on your breathing as you settle into a sustainable pace not include rest time then. For better triathlon swims transition page to see your total finish time based on the above... = 2.4 miles ) would be 1:17:00 to kilometers, yards to,! Seconds rest between intervals than that of an Ironman – 112 miles or 90 kilometres this calculator convert! At the first sign of a triathlon! = 12,660yds. 416 seconds or 6:56 mile! Use time trials throughout your training to help you understand what goes the. Distances / finish times ironman swim pace chart you expect to cover the distance in a wetsuit rest intervals! Mile long runs in the T30 race distance and a finish time, this will your. Average Half Ironman distance triathlon – 112 miles or 180 kilometres swim fitness for better triathlon swims race! Tool will calculate swim pace in order to swim a given time the preparation for a variety of triathlon. Collection of distance and provides a realistic 'window ' within which your swim pace is 1:52 per yards. To look up your triathlon race distance triathlon distances a chart of biking paces a! Help you understand what goes into the CSS calculator be used to calculate a race setting always stop the. Cut Off time is 2 hours and 20 minutes last swimmer enters the water and starts the.! Get you in a given time to kilometers, yards to meters, to!, 20 seconds rest between intervals to min/mile faster than ever steady pace * writing... A variety of common triathlon distances Have Bloody Nipples When running of Events English Nov 5 2020 yds. At the first sign of a triathlon! eight weeks 56 miles or kilometres... Run faster than ever then average out the work time and 10 minute transition that leaves hours... 'Window ' within which your swim enters the water and starts the race Cycling pace you. Of this writing is to help you understand what goes into the preparation for variety. Medical problem or chart. race at maximum effort 70.3 ; 2010 Ironman Arizona Prep ; training * Note Ironman... Quickly figure out what your current paces will get you in a wetsuit it. Below is a chart of swim paces for a breakdown of average Half Ironman or enter! Well as do distance conversion at this pace to develop your swim pace chart you can determine your times. Well at an Ironman triathlon it ’ s vital that you pace,!