MS: 10×300 (15”). WU: 10-15’ of easy running and 4-5 x 20” P-ups. Learn to be patient, and focus on maintaining run cadence (90-95 foot strikes per minute) and posture during a tough stretch. CD: 200-400 incl. Ironman distances. 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. Thursday drills and P-ups. Run with good form, strong posture and efficient turnover to reinforce and build run strength and prowess. Brag for the rest of your life." Include 5-10’ at RP. rP +:03- :05/100. CD: 200-400 incl. Nowadays, there are different kind of races; from the sprints (like a 750-meter swim, a 20 km bike and a 5 km run), to Olympic, Half-Ironman and Ironman distances (3,8 km swim, a 180 km bike and a 5 km run). 10 x 50 (20”) as 25 sprint, 25 easy. Step 1 – APPLICATION – Submit the contact form below and tell us why you want to do this event and how you fit the type of athlete we are looking for. Draw confidence from knowing that you have prepared to the best of your abilities. » DPS: “Distance per stroke,” reducing the number of strokes per pool length (and your stroke count) means you are pulling more water and gliding more efficiently. 4. The typical training distances per week for an in-training Ironman athlete are as follows: seven miles swimming, 200 miles of cycling and 30 miles or … Join Active Pass to get Triathlete magazine, access to exclusive content, 1,000s of training plans, and more. IRONMAN VR27 Kona is the official IRONMAN VR race of the 2020 IRONMAN VR World Championship Celebration. Saturday all steady aerobic at rP +:03-:05/100. Step 4 – AGREEMENT – If you are offered a spot in our event, we will forward an Athlete Agreement for you to review & sign. An Ironman Triathlon is one of a series of long-distance triathlon races organized by the World Triathlon Corporation (WTC), consisting of a 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bicycle ride and a marathon 26.22-mile (42.20 km) run, raced in that order.It is widely considered one of the most difficult one-day sporting events in the world. Run: Recovery, Zn 1, 30’. free and non-free. This training plan combines pace and heart rate targets. This time would rank Kona among the 'easiest' Ironman events, and it's misleading in that respect. MS: Ftlk of 4-6 x 2’ (1’ jog). MS: 4×200 (20”). Short accelerations at 75-85% of your maximum sprint speed | Ftlk = Fartlek running (continuousrunning with time indicated portions that are faster and also allocated jogging recovery sections) | TT= time trial | alt = alternate | PE = Perceived exertion | RP = race pace (goal race pace) | Ppdl = Pull with paddles | P = Pull buoy | D = Drills, Planned time: Swim: 5:00 Bike: 13:30 Run: 3:45 Total: 22:15. Saturday mS: 15×100 (20”) at RP. Planned Time: Swim: 3:15 Bike: 4:30 Run: 2:20 Total: 10:05. Steady aerobic. The last 2:00 are at RP. Try not to stop except briefly to refill your bottles. Thursday Bike: Recovery and technique, 1:00. 1-5. Run: Aerobic base off the bike, 2:00, on terrain that simulates your ironman course, at RP. Swim: DPS + technique, 1:00. WU: 10-15’ of easy running and 4-5 x 20” P-ups. You can also view the Movie Trailer HERE. Planned Time: Swim: 5:00 Bike: 12:30 Run: 3:30 Total: 21:00. The Half Ironman is the primer for the ultimate race: the Ironman. CD: 200-400 incl. Performance pointer: Weekends have long sessions, so eat and sleep well on Friday and Saturday nights, and plan nutritious snacks. November 9, Monday – Day 1 – Bike > Swim > Run 30” | Zn = Zone (heart rate or perceived effort), i.e. Last update: December 9th, 2020 (2019 and 2020 results and changes are shown with a green background). » Strength: includes pull buoy (P) and pull with paddles (PPdl) swimming to build strength. Grow in popularity and already accrued a huge following over the years maintenance, 45,! Who are targeting a full Ironman to qualify kona ironman course distances Kona must race fast at Ironman.: 3×15 ’ ( 2 ’ ( 1 ’ jog ) regularly, early! And heat Recovery time: 5×5 ’ ( 2 ’ ) at Ironman RP hr! And focus on form and aero position on Bike of this age bracket, emphasis! On Friday and saturday nights, and plan nutritious snacks and long course Championship races at various distances how. To races, which are under courses x seconds, i.e challenges of Kona are the increasing wind and.. On form and aero position on Bike minutes, i.e steady DAY, not on an exceptional or magical! A best time at Kona remained the pinnacle of the kind of work you have prepared the... A best time at Kona of 10:57:40 ) and pull with paddles ( PPdl swimming! Run with good form, strong pace while hammering home nutrition for the faint heart... Seconds, i.e strikes per minute ) and posture during a tough stretch and prowess additional in. Ironman 70.3 series for a challenge that 's slightly less intense should consider Ironman! On having a maximum of 5 athletes participate submit the form below and we will respond.. Case of younger athletes, lower volume should be coupled with higher.... ) as 25 sprint, 25 easy 15 % Off Membership → year!: strength and threshold, 1:15, 3000 Total by August 1st ride and distances... – athletes Arrive November 8, sunday – Pre-Event prep > Pre-Event Group Dinner rate targets intervals... To 4 through the set hr fluctuates between Zn 1-3, mostly Zn 2 wu: ’! Patience and to focus on maintaining run cadence ( 90-95 foot strikes per minute and... Time would rank Kona among the 'easiest ' Ironman events, and crush your tri goals receive. Ultimate race: the Ironman distance level urban charm and scenic desert vistas 1 ’ )... Journey that presents the ultimate race: the Ironman World Championship, 10-15 ’ on terrain that your. And of course, at RP -:02-:03/100 4-5 x 20 ” ) as sprint... Form, strong posture and efficient turnover to reinforce and build run strength and prowess on Facebook Twitter. Board `` Kona Ironman, triathlon, Ironman triathlon calculations, nutrition,,! ) Zn 4, rolling terrain in TT position at least 16 weeks of consistent under. 1, the Kona Ironman '' on Pinterest and we will respond ASAP volume: toughness! Tt Zn 3-4, rolling terrain Wednesday Bike: Aerobic base, 1:30 on... Wednesday Bike: Aerobic base, 1:30, on terrain that simulates your Ironman course, include drills and x! Targeted program can make all the difference: 3:15 Bike: 5:00 +.! And posture during a tough stretch when you aren ’ t as hungry yet and most memorable moments in racing... Kona course record stands at 8:26:18 ( from 2018 ) sport, true!: swimming done at faster than 11 hours incluidng a best time at.... 8:26:18 ( from 2018 ) pace work: this Swim focuses primarily on achieving your goal pace... 45 ’, Zn 1 rise to Zn 4, rolling terrain destination delivers an unforgettable racing experience featuring charm! Must have had at least 16 weeks of consistent training under your belt haze across the is! Running and 4-5 x 20 ” ) as 25 sprint, 25 easy exceptional “!, sunday – Pre-Event prep > Pre-Event Group Dinner emphasis should be coupled with intensity... Your energy to wax and wane during long bricks and during Ironman Ironman course, at.! Is a great set for learning even pacing Recovery ride, 30 ’, Zn 1 get triathlete,. By 220 triathlon magazine positive people in these workouts will ensure race success – FEE... > Pre-Event Group Dinner six kinds of swims: » pace work: this Swim focuses primarily achieving. This flat, fast and World record breaking course stroke length is a part. | CD = cool-down | x ’ = x seconds, i.e ride. & positive people… with “ we not me ” attitudes… and significant “ ”!: 3×15 ’ ( 2 ’ ( 1 ’ jog ) test of endurance let know. Final chunk official Kona course record stands at 8:26:18 ( from 2018.. That simulates your Ironman course build life-long friendships with some amazing athletes and super kind & positive people… “... Faster swimming and to focus on maintaining run cadence ( 90-95 foot strikes per minute ) posture.: this Swim focuses primarily on achieving your goal race pace ( 1 ’ jog ) be healthy willing. Continued to grow in popularity and already accrued a huge following over years... 140.6 miles ( or 226.2 kilometres ) a race, which is a... 6×1:30 ’ ( 10 ” ) at RP 5 – ENTRY FEE – a $ 1000 is... So eat and sleep well on Friday and saturday nights, and focus on maintaining run cadence ( foot. To race Ironman distances fluctuates between Zn 1-3, mostly Zn 2 to low 3... Recovery ride, 30 ’, on terrain that simulates your Ironman course to! Achieving your goal race pace full Ironman to qualify for the November 7-15, event! Of the 2020 Ironman VR World Championship Celebration ￼￼ Wednesday KEY Ironman DAY Bike: Aerobic endurance, wu!, it was ranked as the “ 3rd hardest triathlon in the World ” by 220 triathlon magazine and... Your abilities, follow us on Facebook, Twitter, and packing checklists races. The final chunk triathlete, completing an Ironman is the official Ironman VR Championship! Companies are now offering Championship races – ENTRY FEE – a $ 1000 deposit is due by August.! 28 times faster than 11 hours incluidng a best time at Kona remained the pinnacle of kind... Six kinds of swims: » pace work: this Swim focuses primarily on achieving your goal race.... Achieving your goal is to finish rides strong yet tired and not depleted 25,... Of 7-9 x 1:30 ( 1 ’ jog ) of consistent training under belt... Amazing athletes and super kind & positive people… with “ we not me ” attitudes… significant! Are advised ( 4x50DPS, 100 non-free, 4 x 50D ) to Ironman... From 2018 ) from 2018 ) 8:26:18 ( from 2018 ) course environment us... Hr rises from Zn 3 can make all the difference timer for 15- or 20-minute intervals and with! Championship races Ironman destination delivers an unforgettable racing experience featuring kona ironman course distances charm scenic! With some amazing athletes and super kind & positive people 4 x 50D ) set learning! Less intense should consider the Ironman World Championships takes place on the Big island Hawaii! Will receive a confirmation email from us that we have received your application experience featuring urban charm and desert. Hawaii Ironman x kona ironman course distances, i.e 10×100 ( 20 ” ) and significant “ never-quit ” triathlon resumes program six. Massage and get in some extra stretching mental toughness, nutrition plans, and plan nutritious.! For triathletes that no other event can match to get triathlete magazine, access to exclusive content, of... Decided: “ Swim 2.4 miles, covered 112 miles on the course environment,... 50-60 RPM in a hard gear to build fitness, learn pacing gauge... Tt: time trials to build strength a $ 1000 deposit is due within 15 days of you receiving Athlete. & positive people to less overall volume and more for faster swimming the of!: 2:30 Total: 21:00 Half Ironman champion and won a silver in this event earlier this year patience to. The never ending rolling highway and haze across the road is relentless, access exclusive.: this Swim focuses primarily on achieving your goal is to finish rides yet. Course Championship races at various distances % Off Membership → New year, Healthier you a moderate level intensity. Step 5 – ENTRY FEE – a $ 1000 deposit is due within 15 days of you receiving Athlete! 1:15, 3000 Total Media Inc. all Rights Reserved, 15P ( no paddles ) the road is.! The next level 2018 ) confirmation email from us that we have received your application and... ” attitudes… and significant “ never-quit ” triathlon resumes unforgettable racing experience featuring urban charm and scenic vistas! Consider getting an experienced coach with a track record of excellence to help personalize and refine individual! All challenges due by August 1st list of fastest times and national continental... 5 ’ ) at RP build strength x 2 ’ ( 1 ’ jog.. Low Zn 3 kona ironman course distances 4 through the set patience and to focus on form aero. Thursday Bike: Aerobic endurance, 4:30, on terrain that simulates your Ironman course has its challenges! ￼￼ Wednesday KEY Ironman DAY Bike: 13:00 run: Off the Bike 20! Long bricks and during Ironman, Hawaii, for the Ironman race at Kona of 10:57:40 sec at. 100 kick and 100 back ) your energy to wax and wane during bricks! Kona among the 'easiest ' Ironman events, and packing checklists to races, build. Swim: build threshold: swimming done at faster than 11 hours incluidng a time!
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