Is 6 hours good for a Half Ironman?
Is 6 hours good for a Half Ironman?
Worldwide average timings for IRONMAN 70.3 Based on RunTri’s analysis of more than 67,000 finishers in 40 Half Ironman triathlons, the average timings for the IRONMAN 70.3 are 45 minutes for Swim (1.9km), 3 hours for Bike (90km), and 2 hrs 15 mins for the Run (21.1km). That gives a total time of 6 hours.
How long does it take to get in shape for a Half Ironman?
If you’re starting from zero endurance training, then plan for at least 6 months to train for a half Ironman. If you’ve been consistently doing some kind of endurance training 4-5 times a week for 2 months or more, then you might be able to train for 3 months to complete your half Ironman.
How hard is it to train for a Half Ironman?
To get fit enough to conquer an IRONMAN 70.3, you will need to train at least twice per week in each discipline (swim, bike and run). That means you’ll be training almost every day, for a period of months, with longer rides and runs at the weekends.
How can I run faster in a half Ironman?
Intensity: Three to four higher intensity run sessions with 3–4 miles total combined intervals, three to four high-intensity bike sessions with 12–15 miles total intervals. Doing a couple of 1- to 3-hour races is also helpful.
What is a good time for your first Half Ironman?
The average 70.3 finishing time for age-group triathletes is 5:51 for men and 6:18 for women. Most triathletes finish a half-iron or 70.3 triathlon between 5 and 8 hours.
Can you train for a Half Ironman in 6 months?
With six months stretching before you, it’s key to start forming good training habits, building base miles and working on identifying strengths and weaknesses. However, it’s important to avoid burn out—since six months of IRONMAN training can take its toll.
How do I improve my triathlon running legs?
5 Steps to Running Faster in a Triathlon
- Improve your movement economics. Running on the treadmill helps to build the habit of maintaining a high running rhythm, even as fatigue increases.
- Run regularly on tired legs.
- Run a lot.
- Be fresher off the bike—or the swim!
- Get A Little Leaner.
- Athletes’ Choice Winner: Triathlon.
How do I train for a half Ironman in 6 months?
Some tips to get you started:
- Find a good race.
- Take it easy at first—and build in recovery time.
- Do a few open-water swims.
- Do a sprint and/or Olympic-distance triathlon first.
- Know your nutrition needs.
- Get good equipment—but don’t go overboard.
- Have fun.
How hard is the Half Ironman swim?
The average swim time across Half Ironman races is 40min 02s which translates to a pace of 2:06 min/100m. The women cover the 1.2 mi in 41min 20s (or 2:11 min/100m) and the men in 39min 38s (or 2:05 min/100m).