IRONMAN Cut-Off Times

IRONMAN Cut-Off Times

Think you have what it takes to complete an Ironman or Half Ironman distance triathlon? This blog will help you answer that question. You you don’t have to be fast to finish, but, aiming for minimum times can lead to a DNF should something not go your way on race day (which is often the rule rather than the exception).

Many of the shorter distance races have cut off times, but, they are extremely liberal and generally designed to allow almost everyone to finish while not exceeding the time limit of their permits. Conversely, IRONMAN distance cut-offs are more of a weed out and we use them as a benchmark in training/coaching with a fudge factor built in, in case a segment did not go particularly well. Check the results for any race and you will see quite a few DNFs due to failure to reach a cutoff.

Below are typical cutoffs and paces needed to make them for IRONMAN distance races. There is some variation among races, but these are common and fairly closely approximate any race of these distances. Also allowing fairly long transition times, but, if you are challenged to make it through the events, good chance you will need a breather in transition.

IRONMAN 70.3 Miles

[Minimum times to finish]

LEG CUT-OFF TIME MINIMUM PACE NEEDED TO FINISH
Swim
[1.2miles/1900metres]
1 Hour 10 Minutes 3min:40sec per 100m
Transition 1 10 Minutes
Bike
[56miles/90km]
5 Hours 30 Minutes after final wave start. Assuming max swim time that leaves 4 Hours and 10 Minutes to complete bike. 13.4 miles per hour
21.5 km per hour
Transition 2 10 Minutes
Run
[13.1miles/21.1km]
8:30 total race time, so, if 1:10 for swim, 4:10 for bike, and 20 minutes on transitions, that leaves 2:50 for run to make cutoff. 12:59 min/mile
7min:49sec min/km

 

IRONMAN 140.6 Miles

[Minimum times to finish]

LEG CUT-OFF TIME MINIMUM PACE NEEDED TO FINISH
Swim
[1.2miles/1900metres]
2 Hour 20 Minutes 3min:40sec per 100m
Transition 1 10 Minutes
Bike
[112miles/180km]
Typically 10 Hours 30 Minutes after last athlete starts swim. Assuming max swim time and 10 minute transition that leaves 8 Hours. 14 miles per hour
22.5 km per hour
Transition 2 10 Minutes
Run
[26.2miles/42.2km]
7 hours total race time, so, if 2:20 for swim and 8:00 for bike and 20 minutes on transitions, that leaves 6:20 for run for worst case scenario planning. 14:30 min/mile
8min:53sec min/km


Please contact BFunctional if you wish to have some professional coaching for your IRONMAN goals.