Pace

Swim, Bike and Run Race Pacing

Note- If you are new to triathlon or a nervous competitor heart rate values can be skewed by anxiety or an over-stimulation. The remedy is to practice getting into the racing environment regularly and visualising a calm, methodical approach to racing.

Short Course (Super Sprint and Sprint):

Beginner Triathletes

400/750m Swim Time Range= 7-20 Minutes

Targeted RPE- 2-4 RPE. As a beginner to triathlon the swim can be the most daunting of tasks- make it your goal to exit the water feeling calm and in control. It is essential that within the build to your race that you practice relaxation whilst swimming, take time to feel at home in the water when you first get in.

20km Bike Time Range= 40-60 Minutes

Targeted Intensity- Zone 3 to Zone 4.

5km Run Time Range= 23-40 Minutes

Targeted intensity- Zone 4 to Zone 5.

Advanced Triathletes

400/750m Swim Time Range= 5-11 Minutes

Targeted RPE- 6-7 RPE.

20km Bike Time Range= 25-40 Minutes

Targeted intensity- Zone 4 to Zone 5.

5km Run Time Range= 15-23 Minutes

Targeted intensity= Zone 4 to Zone 5. It is possible for an advanced athlete to maintain over-threshold Zone 5 for an entire 5km at the end of a short course event.

Standard Course (Olympic):

Beginner Triathletes

40km Bike Time Range= 80-125 Minutes

Targeted intensity- Zone 3 to Zone 4.

10km Run Time Range= 45-70 Minutes

Targeted intensity- Zone 3 to Zone 4. Maintain your pacing until you reach the closing 1-2 miles of the run and then let your heart rate creep into zones 4 and 5.

Advanced athletes

40km Bike Time Range= 55-80

Targeted intensity- Zone 3 to 4 with occasional Zone 5 efforts.

10km Run Time Range= 35-45 Minutes.

Targeted intensity- Zone 4 to Zone 5. It is possible for an advanced athlete to maintain over-threshold Zone 5 for the final 5km at the end of an Olympic event.

Long Course- (70.3):

Beginner Triathletes

90.1km Bike Time Range= 3-4 Hours.

Targeted intensity- Zone 3.

21.1km Run Time Range= 2-3.5 Hours.

Targeted intensity- Zone 3. Maintain your pacing until you reach the closing 5km of the run and then let your heart rate creep into zones 4 and 5.

Advanced Triathletes

90.1km Bike Time Range= 2-3 Hours.

Targeted intensity- Zone 3 and Low Zone 4.

21.1km Run Time Range= 1.25-2 Hours.

Targeted intensity- Zone 3 creeping to Zone 4 for first 15km. It is possible for an advanced athlete to maintain over-threshold Zone 5 for the final 5km at the end of a 70.3 event.

Long Course- (Ironman):

Beginner Triathletes

180.2km Bike Time Range= 6-8 Hours.

Targeted intensity- Low End Zone 3.

42.2km Run Time Range= 4-7 Hours.

Targeted intensity- Zone 3. Maintain your pacing until you reach the closing 10km of the run and then let your heart rate creep into zones 4 and 5.

Advanced Triathletes

180.2km Bike Time Range= 4.5-6 Hours.

Targeted intensity- Low End Zone 3 with occasional efforts to Zone 4.

42.2km Run Time Range= 2.5-4 Hours.

Targeted intensity- Zone 3, the last 15km will become more intense and heart rate may rise to Zone 4 and 5.