Navigate the swim, bike, run calculators and the transition page to see your total finish time. Thanks! 400 yard TT is based on a pool swim without a wetsuit. MORE, in Base endurance training, Endurance training, High intensity training, Andrew Hamilton looks at new evidence of muscle efficiency and recovery from hard efforts. Nothing unusual there but what differentiated this from previous studies was that the athletes had also been keeping comprehensive training diaries, which recorded data for each training session, including the distance, duration and average speed of sessions. 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). In fact statistical analysis indicated that these three variables alone explained 64% of the Ironman race time. 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. For example if you’re training specifically for a marathon and are completing next to no speed work, entering the times you can manage for a short distance will slightly under predict your marathon time. What emerged was that the triathletes’ marathon and Olympic distance triathlon personal best times were strongly related to their Ironman race time (see figures 1 & 2). This somewhat surprised the researchers; they had expected that, in line with previous studies, body fat percentage, cycling volume and personal best time in an Olympic-distance triathlon would be most related to the Ironman race times. Supporting athletes, coaches and professionals who wish to ensure their guidance and programmes are kept right up to date and based on credible science. By far the strongest predictors were previous PBs for the marathon and Olympic-distance triathlon. A 5:45 average half ironman in 2012 * 2.12 = 12:12 average in 2011. In fact, statistical analysis indicated that these three variables alone explained 64% of the Ironman race time. Embarking on an Ironman involves a journey into the unknown, both physically and mentally. Can heavy lifting increase your endurance performance. IRONMAN Bike Pace Guide. Peak Performance helps dedicated endurance athletes improve their performance. What emerged was that the triathletes’ marathon and Olympic-distance personal best times were related to their Ironman race time. Ironman: how many hours of training a week do you need? He had estimated that a 4:30 might require a 300 watt average but his Best Bike Split power plan showed he could average 279 watts and ride a 4:28. How long will it take to complete your first Ironman? They also took skinfold measurements to determine body fat percentages. Unfortunately, predicting your first Ironman time is an extremely imprecise science. 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! Double your bike split and add 15 minutes. The calculator also shows your predicted race pace in kms and miles! Select Sprint, Olympic, Half Ironman or Ironman or alternatively enter your own custom distances. These characteristics were correlated to an Ironman race time for 53 recreational female triathletes in order to determine the predictor variables, and so be able to predict an Ironman race time for future novice triathletes. (Sports Science) Aug 6th, 2015. (You can use our marathon calculator to estimate the split times to achieve your target time.) Also, a 2000 study showed that low body fat was important for an overall fast race time and fast split times in each of the three disciplines(3). Here's an example of how to get a rough estimate of finish time for a half-Ironman race, based on an Olympic-distance time: Add 33 percent to your current Olympic-distance swim time to estimate your half-Ironman swim time. This somewhat surprised the researchers because they had expected that (in line with previous studies) body fat %, cycling volume, and personal best time in an Olympic distance triathlon would be most related to the Ironman race times. The data was added to a graph and a line of best fit was calculated. However, it’s not as simple as that; the extraordinary length of an Ironman means that you’ll almost certainly be entering new and unknown territory where you’ll encounter new levels of muscular fatigue, severe nutritional challenges and the possibility of cramps, blisters, dehydration etc. You are also able to upload your own custom distances triathlete 's time Prediction chart you! 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