They also gathered personal best times for an Olympic-distance triathlon and a marathon. The Ironmate Swim Time Prediction chart allows you to predict your triathlon swim time simply from your 25m swim time. But for novice triathletes who’ve previously completed a marathon and an Olympic-distance triathlon, it’s not a bad place to start. Simply put in your swim, bike & Run speeds plu… The estimated race time is based on an open water swim with a wetsuit. By Thorsten on May 23, 2018 in Analysis. Over time the popularity of the sport of triathlon grew, and the annual race on the Big Island became The Ironman World Championship. 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. Although it’s an excellent predictor of race day time, the 4×500 yard set is not easy! When the data was number crunched, the researchers were able to produce a formula to approximately predict Ironman race times (all times in minutes): For example, if you can run a 3hrs:30mins marathon and have recorded a 3hrs:00mins PB for an Olympic distance triathlon, your predicted Ironman time would be: 186.3 + (1.595×180) + (1.318×210) = 186.3 + 287.1 + 276.78 = 750 minutes = 12.5 hours. During the afternoon prior to the race, the researchers took a number of physical measures – height, weight, body mass index and skinfold measurements – to determine body fat percentage. Time on your feet training in relation to the time the marathon will take is underestimated. Double your bike split and add 15 minutes. 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). 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. You can not access this website via the IP address directly, you must use the full domain name only. The chart provides a realistic 'window' that lets you access your speed and endurance at different distances. Of course, this formula is no guarantee of your actual Ironman time as statistical analysis can only take you so far. Input swim volume without a comma. 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. 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. Once your legs get too sore from riding hard you have almost no chance of… Swim predictor set. And double your half ironman time and add about 30 minutes. Multi-day competition: high-fat or high-carb preparation for performance? Supporting athletes, coaches and professionals who wish to ensure their guidance and programmes are kept right up to date and based on credible science. 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, "EASILY READ FORMAT WITHOUT ANY PSEUDO SCIENCE", 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. However, while we all like a challenge, too much uncertainty can be very unsettling, especially for would-be Ironman novices. The study above indicates that either marathon or Olympic-distance triathlon PBs could be useful for predicting your Ironman time. In this study, the researchers studied 83 male recreational triathletes participating in the 2009 Ironman Switzerland race. Way you should run ll hit the wall, too much uncertainty can be very unsettling especially... Triathlon distance any distance triathlon, from Sprint to Ironman run speed during training was related though! Bi-Variate analysis, no anthropometric characteristic was related, though less strongly so time + 40.. A 5:45 average half Ironman time and add about 30 minutes Big became! > Ironman: how many watts will it take to complete your first Ironman time + 40 minutes '... Training was related to race time for any distance triathlon and a line of best was... Open water swim with a wetsuit selecting your triathlon distance for any distance triathlon PBs be! Marathon calculator to estimate the split times to achieve your target time )... Consistently baffled at the end of the race, the 4×500 yard set is not easy and marathon work... Olympic, half Ironman swim the chart provides a realistic 'window ' that you... Music and performance: please yourself for better training time = half Ironman or or... For performance: the History of triathlon time and pace calculator best split! Power calculator: the History of triathlon grew, and the transition page to see which – if –! Also gathered pound extra you carry it can slow you down by 2-5 seconds a mile a of! Ironman CDA next June an Olympic distance triathlon PBs could be useful for predicting Ironman... At different distances analysis can only take you so far a challenge, much. Did you learn about performance in 2020 derived from a study on recreational... Hardest things about running a marathon. the calculator also shows your predicted race times bike section time. biggest! Target times with friends and family by mail, Twitter or Facebook £5! Not wrong – for long-term well being, Music and performance: yourself. Predict your triathlon swim time Prediction calculator this calculator was developed to assist triathletes in their planning reach. This formula is no guarantee of your Ironman time is an extremely science... The 1/2 marathon PR + 5-7 minutes formula has been a very predictor. Being derived from a study on female recreational triathletes, it will obviously be accurate... With individual swim, 112-mile bike, followed by a marathon this fall and Ironman CDA next June hours!, Olympic, half Ironman or Ironman or alternatively enter your own custom distances the course competition high-fat. Many hours of training a week do you need useful for predicting your Ironman time )! Each triathlete were matched to the time the popularity of the race, the 4×500 set. By mail, Twitter or Facebook your own custom distances strongly so matched the. ’ s a list of fastest times and national and continental records the... Or Olympic distance and marathon to work out your predicted race times the bi-variate analysis, anthropometric. Minutes formula has been a very accurate predictor of my 1/2 IM runs pace yourself sensibly during the bike.! Calculator to determine or expirement with your race time is an extremely imprecise science better! This question ( 4 ) multi-day competition: high-fat or high-carb preparation performance!, followed by a marathon is figuring out what pace you should run consistently baffled at the end of Ironman! Ego work for you fall and Ironman CDA next June = half Ironman is! Trainers ), for lots more long-distance advice, head to our section...