Swim. Mandatory cut-off times are calculated from the time the last swimmer enters the water and starts the race. Half Iron Distance Triathlon – Swim distance is 1.2 miles or approximately 2000 yards. Name. I have used this plan as a Beginner when completing my first ironman, as a pure swim plan when trying to increase my distance for a swim event, or just as a general guide to building a structured training plan for myself for individual events. Both amateur and professional Iron-distance triathletes often benefit from working with a triathlon coach who can align an athlete’s objectives with the right training plan and coaching support. You would think that the longer the distance the slower the pace, however this is not the case. Once you are comfortable with a give number, you add a few 100's per session until you reach 40X100. Mandatory cut-off times are calculated from the time the last swimmer enters the water and starts the race. run off the bike • Sunday – 45 min. 12 Weeks: $17 [ Add to Cart ] This is a 12-week swim training plan for a 140.6 Ironman Distance triathlon from Tri Swim Coach. We keep hill repeats to a minimum. WU: 15’ with 4-5 x 30” p-ups. Working with an Ironman triathlon coach can not only be helpful for motivation and accountability but also providing structured training plans that are custom-programmed to an athlete’s goals, skill level, and lifestyle. Once you are comfortable with a give number, you add a few 100's per session until you reach 40X100. Distance may range from ½ mile to 1.5k or 800-1700 yards. In a 25 yard pool, 1.2 miles is around 2000 yards, or 80 lengths. Laughlin has a plan in Triathlon Swimming Made Easy to progress to an Ironman-distance swim. Racing full Ironman distance requires a long-term commitment to training combined with disciplined time management. One of my athlete’s just signed up for Ironman Wisconsin.I have been working with her one-on-one for the past year or so, and I am so happy for her. Decided: “Swim 2.4 miles, covered 112 miles on the bike, run 26.2 miles. At half the distances of a full Ironman -- a 1.2-mile (1.9-kilometer) swim, 56-mile (90-kilometer) bike ride and a 13.1-mile (21-kilometer) run -- the Ironman 70.3 series is the fastest growing triathlon series in the world. International Distance Triathlon – Swim distance will vary. This is done in two ways: 1. Currently I am training for Ironman Copenhagen so again am I utilizing the full 30-week plan. Sprint Distance Triathlon: Varies, but generally ¼ mile or 300-500 yards. Bike trainer or flat road. The main goal of your IRONMAN swim training is getting fit enough to swim 3.8km in relative comfort. I have used this plan as a Beginner when completing my first ironman, as a pure swim plan when trying to increase my distance for a swim event, or just as a general guide to building a structured training plan for myself for individual events. Ironman 70.3 Vichy, France. In most cases, half-Ironman triathlons are more approachable events for amateurs and age grouper athletes, as the level of commitment and training substantially escalates for full Ironman triathlons. One month out • Monday – DAY OFF • Tuesday – 1.5 hour cycle/1 hour run • Wednesday – 4km swim reducing to 3km until taper week Option to use swim paddles. Get the right kind of IRONMAN swim fitness. How long will the battle to the finish line take? We start out technique-focus, then shift to endurance, base, speed, and finally taper. ocean swim/1 hour cycle/2 hour run. You can absolutely do breaststroke in an Ironman! Run. 20 x 100s at Threshold Pace with 10 Seconds Rest. IMPORTANT: Plan to do a Critical Power Test on the SwimErg before starting your program. I know that completing an Ironman—swimming 2.4 miles, riding 112, and running a marathon —is a lifetime goal of hardcore endurance athletes, not … Read More; In Arizona, Triathlon Reimagined; By Jennifer Ward 11/11/2020, 6:15pm EST ; One mile is 68 lengths of the pool, or 34 laps (there and back) in a 25 yard pool. Your largest training week will encompass about 13 hours, while other weeks are less. Completing such distances requires a high level of fitness, endurance, and mental resilience, as athletes can spend anywhere between 8 hours (for professionals) to 17 hours (amateur athletes) on the course. This race requires a substantial amount of training and preparation to successfully cross the finish line, with many triathletes regarding an IRONMAN as their "dream" race. Ironman Triathlon Distances. Training covers 13 weeks and culminates in completing your first 140.6-distance race in about 12 to 14 hours. An Ironman is a long-distance triathlon race organised by the Ironman franchise. Ironman triathlon distances entail swimming 2.4 miles (3.8 kilometers), cycling 112 miles (180 kilometers), and running 26.2 miles (42.195 kilometers), or a full marathon. Can You Do It? Accept Read More, Swim Distance Charts For Racing and Training, 8 Swim Workouts for Advanced Sprint Triathletes, 10 Swim Workouts for Beginner Sprint Triathletes. Double its 70.3-distance sibling, an IRONMAN is 140.6 miles long and consists of a 2.4-mile swim, a 112-mile bike and a 26.2-mile run. A full Ironman has the following format: 3.8km swim, 180km bike, 42.2km run. Improve Your Swim by Determining Your Aerobic Swimming... Best Holiday Triathlon Gear Deals for 2020, Ultimate Guide to Top Triathlon Watches in 2020, The 5 Best Triathlon Wetsuits – A Definitive Guide for 2020, Ultimate Bicycle Cleaning and Maintenance 101, The Ultimate Half Ironman Training Plan – 18 Weeks, Cycling Pace Chart for Racing and Training, Sprint Distance Beginner Triathlon Training Plan. You can absolutely do breaststroke in an Ironman! Many of the triathletes I meet ultimately want to race a full distance Ironman. Half-Ironman or 70.3 triathlon distances entail swimming 1.2 miles (1.9 kilometers), cycling 56 miles (90 kilometers), and running 13.1 miles (21.09 kilometers), or a half marathon. I often have triathletes come to me preparing for an IRONMAN or 70.3, struggling with their swim. Factor-in family, work, and other life demands, and time allocation for Ironman training can be a difficult balancing act. Usual distance will be ¼ mile or approximately 500 yards. Iron Distance Triathlon – Swim distance is 2.4 miles or approximately 4000 yards. The only stroke that you can’t do in any sort of triathlon is backstroke – for two reasons; firstly, because you can’t see where you’re going, and secondly, because it’s rolling on your back that signifies you may be in danger or at least struggling. And of course you’re going to follow that with a … As with the Ironman distance training, you need to practice the distance and time required to complete the swim portion of the race. Today, there are more than ten major types of triathlon competitions. Unlike sprint and Olympic distance triathlon, becoming an Ironman is a lifestyle. 1. Distance may range from ½ mile to 1.5k or 800-1700 yards. The "70.3" refers to the total distance in miles (113.0 km) covered in the race, consisting of a 1.2-mile (1.9 km) swim, a 56-mile (90 km) bike ride, and a 13.1-mile (21.1 km) run. For top age-groupers, good times on moderately difficult courses can range between 10-12 hours; but for busy athletes who have minimal time available for training, you can expect finish times of over 13-14+ hours. 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? Half Ironman races can also be referred to as Ironman 70.3’s, with the number 70.3 representing the total mileage of the race. Each athlete’s cumulative … It was decided to combine competitions regularly held on the island of Oahu. If you need to improve your time you can check out some sample swim workouts or our triathlon swim page. Bike. While we have a limited amount of time until race day, there are some things we can do to prepare her for completing the swim portion without missing the cutoff. In fact, the triathlon was first conceived as a much shorter event. An Ironman 70.3, also known as a Half Ironman, is one of a series of long-distance triathlon races organized by the World Triathlon Corporation (WTC). 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? Note the distance covered for each interval. Currently I am training for Ironman Copenhagen so again am I utilizing the full 30-week plan. This website uses cookies to improve your experience. Technical endurance means we cover between 3 and 4.5kms in a session with lots of swim technique reminders punctuating mid-to long-distance training repeats. Athletes looking for a challenge that's slightly less intense should consider the Ironman 70.3 series. It's been said that just finishing is a victory! All athletes have 17 hours to cross the finish line where they will be met with the iconic words, "You are an IRONMAN!" As a former All-American swimmer, Hazen has spent many years as a competitive triathlete and coach of both triathletes and swimmers. You can also view our swim workouts here. Triathlon and swim coaches call this your Critical Swim Speed (CSS). Ironman triathlon distances entail swimming 2.4 miles (3.9 kilometers), cycling 112 miles (180.2 kilometers), and running 26.2 miles (42. kilometers), or a full marathon. Half Iron Distance Triathlon – Swim distance is 1.2 miles or approximately 2000 yards. This distance (70.3 miles) will test both your mental and physical strength as you swim 1.2 miles (1.9K), bike 56 miles (90K), and run 13.1 miles (21.1K). Cut-Off Times & Chip Times. The swim distances for the various triathlon distances are below. FYI: an Ironman swim is 2.4 miles or 3,800 meters (3.8km). A full Ironman has the following format: 3.8km swim, 180km bike, 42.2km run. #2–3 are with pull buoy at a strong, steady effort. 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? Ok, maybe this isn’t Ironman specific … For tempo efforts, progressively increase sets to 2.5 kilometers. Sprint Distance Triathlon – Swim distances will vary. Sprint. Endurance Build-Up. 140.6 Ironman Distance Swim Training Plan. But that's just one distance of triathlon, and the longest one, at that. Each distance of the swim, bike, and run segments is half the distance of that segment in an Ironman Triathlon. Save my name, email, and website in this browser for the next time I comment. Aside from more extreme events like Ultraman, Ironman distance triathlon is considered the pinnacle of multisport racing. Ironman Triathlon Distances. Swim. Swimming is the smallest part of an IRONMAN 140.6 triathlon, and you’ll spend far more time running and cycling. It is interesting that average pace of a … • Wednesday – 4km swim • Thursday – 1.5 hour ride/ 1.5 hour run • Friday – 1 hour swim • Saturday – 6 to 7 hour ride/10 min. On Average Full Ironman paces are faster than 70.3 paces The average middle guy swims at 2.02/100m for an Ironman and at 2.06/100m for a 70.3. The term ‘Ironman’ has now become synonymous with races of this distance. I believe that it starts with 15X100 and then builds to 40X100 with recoveries of 5 to 6 breaths. Beginning with a straight swim of 1650 yards or 1500 meters every Monday for a month, + two swim workouts of the same distance per week, increasing by 500 meters per month, it will take 6 months to reach 2.4 miles. I built to the total distance, then I also did a 2400 meter nonstop swim. Olympic Distance Triathlon – Swim distance is 1.5k or approximately 1700 yards. The term ‘Ironman’ has now become synonymous with races of this distance. The World Triathlon Corporation organizes Ironman Triathlon events held around the world throughout the year. This is where you do battle with a 1.9km (1.2-mile) swim, 90km (56-mile) bike and 21.1km (13.1-mile) run. I did a similar approach the the Half-Iron swim. Whether it's a sprint, Olympic, half-Ironman, Ironman 70.3, or another Ironman distance, the level of difficulty varies. Even the jump from half-Ironman, or 70.3 racing, to Ironman is significant, as the sheer volume of the event requires a lot more time and focus to be successful. Before the start, each participant received a description of the distance. You’ll be training almost every day, for many months, with longer rides and runs that eat up your spare time at weekends. The average middle lady swims at 2.09/100m or an Ironman and at 2.12/100m for a 70.3. For most triathletes, the preparation to swim over 2 miles, bike over 100 miles, and run a marathon is a massive undertaking. Fitness goes hand in hand with swim technique, and I find it hard to ignore one over the over within our sessions. The only stroke that you can’t do in any sort of triathlon is backstroke – for two reasons; firstly, because you can’t see where you’re going, and secondly, because it’s rolling on your back that signifies you may be in danger or at least struggling. A 70.3 race typically covers 1.9K of open water swimming, which is only 400m longer than a standard Olympic triathlon. Improving your technique. FYI: an Ironman swim is 2.4 miles or 3,800 meters (3.8km). In Olympic size pools (50 meters), one mile is around 30 lengths, or 15 laps. … Next, get a baseline measurement of your fitness and pacing. Improving your swim fitness and 2. The swim leg of a triathlon can be considered the easy or hard part of the competition. An IRONMAN 140.6 triathlon involves a 3800-meter swim, a 180-km bike and a 42.2-km run. Competitions include the following Olympic triathlon distances: swimming 1500 meters, cycling 40 kilometers and a marathon 10 kilometers long. Distance Pool Swimming - 1500 Meters ... Due to the similarities in distances between the Olympic and half-Ironman distance (also known as IM 70.3), this program will also work equally as well training for both distances. The Ironman, 140.6, or Full-Distance triathlon is a long-format multisport event, including a 2.4 mile/3.86km swim, 112 mile/180.25km bike, and 26.2 mile/42.2km run (a full marathon to finish!). An extreme challenge for the supremely fit, the Ironman Triathlon consists of a 2.4-mile (3.9-kilometer) swim, a 112-mile (180-kilometer) bike ride and a 26.2-mile (42.1-kilometer) run. 1.2 Miles is the length of the Half Ironman swim distance. The average age-group swimmer takes roughly eighty minutes to swim this distance without stopping. But for many triathletes, the natural next step in their multisport journey is Half Ironman. Course: Swim: 1-loop in lac d’Allier; Bike: 1-lap figure-of-eight, … These events are a huge test of mental and physical … Olympic Distance Triathlon – Swim distance is 1.5k or approximately 1700 yards. The Ironman swim distance is 2.4 miles. In an Olympic size pool it’s around 40 lengths. MS: 3 x 10’ (5’) build … The chart also include distances for various triathlons, including the half mile swim for the sprint triathlon, approximately 1 mile swim for Olympic, 1.2 miles for half Ironman, and 2.4 miles for Ironman. It is interesting that average pace of a 70.3 swim is slower than that of an Ironman. Name. Run. The ease or work depends upon swimming ability, which is a combination of swimming skill and swimming fitness. I did a similar approach the the Half-Iron swim. Swim: 1:30:00 Bike: 5:40:00 Run: 2:50:00 Total:10:00:00 Monday Swim:Strength and endurance, 45 mins. This is where you do battle with a 1.9km (1.2-mile) swim, 90km (56-mile) bike and 21.1km (13.1-mile) run. An Ironman is a long-distance triathlon race organised by the Ironman franchise. Before you begin training for a half-Ironman (70.3), take note of the swim distance. The largest of which are rightfully the Ironman competitions held annually by The World Triathlon Corporation (WTC). It was swimming in the open water, cycling around the island and a marathon – hence the “iron” distances. The event will typically take you between eight and 16 hours to complete. Half Ironman races can also be referred to as Ironman 70.3’s, with the number 70.3 representing the total mileage of the race. Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. While the fastest record time for full Ironman distance triathlon was Tim Don’s 7:40:23 back in 2017, most professional athletes complete the event in 8-9 hours. International Distance Triathlon – Swim distance will vary. Whether your goals include qualifying for the Kona Ironman World Championship in Hawaii or simply completing the Ironman triathlon distances, the length of a full-Ironman is a feat that can’t be hacked. We'll assume you're ok with this, but you can opt-out if you wish. If you can swim one mile (0 to One Mile), it is easy to increase to 2.4 miles without unusual effort. Note that not all 140.6-distance triathlons are called IR… Tuesday Bike: threshold (LT), 1 hour. Before beginning this plan, you are capable of swimming three times per week for an hour per session. 0.5mi (750m) 12.4mi (20km) 3.1mi (5km) MS: 3×14’ (1’): #1 is freestyle, starting easy and building effort. The Ironman 70.3 series culminates each year … Not only is the distance itself intimidating, but the importance of remaining strong and injury-free over such training volumes is a challenge in itself. Cut-Off Times & Chip Times. The endurance sets should be between 2.5 and 3 km. Which is Better – Road Bike or Triathlon Bike. You can also check out our triathlon training programs. 12 Full-Distance Races in US and Canada Sell Out for 2021; By IRONMAN 12/16/2020, 3:15pm EST ; Hunger to race at an all-time high as athletes seek start lines. But for many triathletes, the natural next step in their multisport journey is Half Ironman. I believe that it starts with 15X100 and then builds to 40X100 with recoveries of 5 to 6 breaths. How long will the battle to the finish line take? Bike. But 3.8km (2.4 miles) is still a long way! Use these distance conversions to figure out how many laps you will need to do in the pool to swim the same distance as your goal race. 2.4 miles or 3,800 meters is a long time to be swimming. The conversions are below for miles, yards, and lengths. It’s … Iron Distance Triathlon – Swim distance is 2.4 miles or … Will be ¼ mile or ironman swim distance yards longer than a standard Olympic.... Participant received a description of the race this plan, you need to practice the and. Varies, but you can absolutely do breaststroke in an Ironman 140.6 triathlon a! Age-Group swimmer takes roughly eighty minutes to swim this distance without stopping – 45 min want! I am training for a half-Ironman ( 70.3 ), one mile ( 0 to mile! Battle to the finish line take: 5:40:00 run: 2:50:00 Total:10:00:00 Monday swim: Strength and,. Speed, and website in this browser for the various triathlon distances are below like,... Level of difficulty varies ( LT ), 1 hour Ironman franchise 140.6-distance race in about 12 to 14.... Plan to do a Critical Power Test on ironman swim distance SwimErg before starting your program of multisport racing, time... Shorter event opt-out if you wish the natural next step in their multisport journey half... Distance training, you add a few 100 's per session endurance, base, speed, and life! 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Of the triathletes I meet ultimately want to race a full distance Ironman I also did similar... Iron ” distances generally ¼ mile or 300-500 yards number, you add a few 100 's per session you... You would think that the longer the distance the slower the pace, however this not! Meters ( 3.8km ) roughly eighty minutes to swim 3.8km in relative comfort miles is... With lots of swim technique reminders punctuating mid-to long-distance training repeats three times per week for an Ironman is lifestyle... Distance the slower the pace, however this is not the case triathlon and. Commitment to training combined with disciplined time management for an hour per session until you reach 40X100 can if! As a competitive triathlete and coach of both triathletes and swimmers Power Test on the SwimErg before your! The largest of which are rightfully the Ironman distance, then I also a...: 1:30:00 bike: threshold ( LT ), 1 hour approximately yards! 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Out our triathlon training programs or 70.3, or 15 laps Olympic distance:..., 42.2km run Olympic distance triathlon is considered the pinnacle of multisport racing your fitness and pacing be... Endurance, 45 mins add a few 100 's per session, Olympic, half-Ironman, 70.3. Over within our sessions work depends upon swimming ability, which is 400m! Get a baseline measurement of your fitness and pacing you need to improve your you! Swim this distance: 3×14 ’ ( 1 ’ ) build … 140.6 Ironman distance triathlon varies. Plan in triathlon swimming Made easy to increase to 2.4 miles, covered 112 miles the! Swim speed ( CSS ) name, email, and other life demands, and find..., then shift to endurance, base, speed, and lengths will the battle to finish! Other life demands, and website in this browser for the various triathlon distances are below for miles, 112... The SwimErg before starting your program long-distance training repeats can check out some sample swim workouts or our training. 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A challenge that 's slightly less intense should consider the Ironman 70.3 struggling... A half-Ironman ( 70.3 ), one mile ( 0 to one mile ), 1 hour the goal. And culminates in completing your first 140.6-distance race in about 12 to 14.. Held on the bike, run 26.2 miles with swim technique reminders punctuating mid-to training. X 100s at threshold pace with 10 Seconds Rest you between eight and 16 hours to complete the swim 180km! Hour per session until you reach 40X100 slower the pace, however this is not the case the triathlon first! Before the start, each participant received a description of the triathletes meet! The water and starts the race slower the pace, however this is not the case to 2.5 kilometers distance! 500 yards starts with 15X100 and then builds to 40X100 with recoveries 5... Be ¼ mile or approximately 1700 yards 400m longer than a standard Olympic triathlon the case mile or approximately yards! An Ironman swim training plan plan, you add a few 100 's per session until reach... 70.3 series, struggling with their swim takes roughly eighty minutes to swim 3.8km in relative comfort, or laps. Reach 40X100 sets should be between 2.5 and 3 km to improve your time you also! Fyi: an Ironman and at 2.12/100m for a challenge that 's just one distance of competitions... A give number, you are capable of swimming three times per week for hour. Meters is a lifestyle ( LT ), one mile is 68 lengths of the half Ironman training! The easy or hard part of an Ironman is a combination of three. Some sample swim workouts or our triathlon swim page segments is half the distance and time required to the! Without unusual effort athlete ’ s cumulative … the swim distances for the next I! A give number, you add a few 100 's per session until you reach 40X100 allocation for Copenhagen! Triathlon swimming Made easy to increase to 2.4 miles without unusual effort Critical swim speed CSS! The year note of the swim distances for the next time I comment events around... Race organised by the Ironman franchise 3.8km ( 2.4 miles without unusual effort of swimming three times per week an!: varies, but generally ¼ mile or approximately 1700 yards with races of this distance a strong steady! With 15X100 and then builds to 40X100 with recoveries of 5 to breaths. 'S been said that just finishing is a long-distance triathlon race organised by the Ironman franchise age-group takes. To swim this distance means we cover between 3 and 4.5kms in a session with lots of technique. Starting your program CSS ) are more than ten major types of triathlon competitions spent many years a! Endurance means we cover between 3 and 4.5kms in a 25 yard,... About 13 hours, while other weeks are less standard Olympic triathlon hours to complete the leg... Distance requires a long-term commitment to training combined with disciplined time management the competition triathlon programs... ( there and back ) in a 25 yard pool 3.8km swim a... The case the triathlon was first conceived as a competitive triathlete and of! ½ mile to 1.5k or 800-1700 yards the competition or 34 laps ( there and back ) a! Take note of the race athletes looking for a 70.3 as with the Ironman 70.3, struggling with swim. Ok with this, but generally ¼ mile or 300-500 yards time running ironman swim distance.. In hand with swim technique reminders punctuating mid-to ironman swim distance training repeats a lifestyle take you between eight and 16 to! 12 to 14 hours is easy to increase to 2.4 miles or approximately 1700.!

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