Hills 5×2’ (2’) Zn 4. free and non-free. You can also view the Movie Trailer HERE. free and non-free.  RP +:03-:05/100. 30’ recovery. On October 14 David Pleše will line up at the start of the IRONMAN World Championship in Kona, Hawaii alongside the best endurance triathletes in the world. Run: Off the bike, 30’, on terrain that simulates your ironman course, at RP. Athletes looking for a challenge that's slightly less intense should consider the Ironman 70.3 series. Gordon Haller recently spoke with SI.com about winning the first-ever Ironman world championship in Kona, the evolution of endurance racing, getting through the … Held each year in Kailua-Kona on Hawaii’s Big Island, the race includes a 2.4-mile ocean swim in Kailua Bay, 112-mile bicycle race along the Queen Ka’ahumanu Highway, and finishes up back in Kailua-Kona after a 26.2-mile run. Taking out the outlier race of 2018—when the run course was changed and conditions were as benign as they’ve ever been—the torrent of speed that Wellington set off seemed unfathomable just 10 years ago. November 12, Thursday – Day 4 – Bike > Swim > Run 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. drills and P-ups. CD: 200-400 incl. free and non-free. WU: 600-800 incl. Decided: “Swim 2.4 miles, covered 112 miles on the bike, run 26.2 miles. Include 6×5’ (2.5’) at 50-60 RPM in a hard gear to build strength. The never ending rolling highway and haze across the road is relentless. Bike: 2:00 WU: 30’ easy. WU: 30’ incl. free and non-free. CD: 200-400 incl. Swim: Strength, 1:15. Quick transition. The 2019 Ironman Course in Kailua-Kona Hawaii. WU: 600-800 incl. In 2017 it was completed by Keith Rieger and Joshua Baker and is featured in this award winning “Kona Five Ultra Triathlon – Feature Film“. Brag for the rest of your life." View results for 140.6, 70.3, 5i50, Iron Girl and Ironkids triathlon races, course descriptions, top coaches list, news updates, training info and nutrition articles. mS: 5-6 x 1:30 (45”) high RPM (105+) and 5’ single-leg drill alt left leg and right leg by 45”. The data is mainly based on my database with results from 2005 onwards, but I have tried to add fast times from before that. Bike: Aerobic endurance, 5:30, on terrain that simulates your ironman course. KEY IRONMAN DAY CD: 200-400 incl. Bike: 2:30. mS: 24×50 (10”) short rest, best average for the set. This program is for athletes who are targeting a full Ironman to qualify for the Hawaii Ironman. WU: 400-500 incl.  Learn to be patient, and focus on maintaining run cadence (90-95 foot strikes per minute) and posture during a tough stretch. This program is for athletes who are targeting a full Ironman to qualify for the Hawaii Ironman. Tuesday 200 easy. Flat to rolling. This training program is an example of the kind of work you have to do to take your goals to the next level. Take a walk through history with us, through some of the finest and most memorable moments in IRONMAN racing. The challenges of Kona are the increasing wind and heat. Run: Recovery, 30’, Zn 1. New Year, Healthier You. WU: 10-15’ of easy running and 4-5 x 20” P-ups. Thursday Friday The Kona Five Ultra Triathlon is an annual event consisting of 5 Iron Distance Triathlons (on the Kona Ironman World Championship Course)… in 5 Days (120 Hour Cut Off)… all Self Supported (No Crew)... in Kona, Hawaii. WU: 600-800 incl. free and non-free. You save your race calculations, nutrition plans, and packing checklists to races, which are under courses. Bike: Recovery and technique, 1:00. WU: 800-1000 incl. Bike: Aerobic base, 1:30. Bike: 2:30. Hills 8×1’ (1’) Zn 4-5. CD: to 45’. Water temperature in Kailua Bay is typically around 79 F. MS: 6×100 (30”) at RP. Quick transition. Step 4 – AGREEMENT – If you are offered a spot in our event, we will forward an Athlete Agreement for you to review & sign. Planned Time: Swim: 5:00 Bike: 13:00 Run: 4:30 Total: 22:30. WU: 800-1000 incl. The last 2:00 are at RP. 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). Test gears. CD: to 45’. Performance pointer: Any time in training that you get to run on fresher legs, is a chance to gain power as a runner. WU: 800-1000 incl. Run: Threshold maintenance, 1:00. CD: 200-400 incl. Swim: Threshold maintenance, 45’. Last update: December 9th, 2020 (2019 and 2020 results and changes are shown with a green background). 2. WU: 30’ Zn 1 rise to Zn 2. mS: 60’ tt Zn 3-4, rolling terrain in TT position. Performance pointer: Windy days offer a chance to practice patience and to focus on form and aero position on bike. The remaining $1950 is due by August 1st. WU: 300-400 incl. CD: to 3:00. The Half Ironman is the primer for the ultimate race: the Ironman. Saturday Run: 1:15, on terrain that simulates your ironman course, at RP. Quick transition. WU: 10-15’ easy. Consider getting an experienced coach with a track record of excellence to help personalize and refine your individual program. Saturday The very best will embark on a 140.6-mile journey that presents the ultimate test of body, mind and spirit. (Download the PDF version here.). Bike: Optional recovery ride, 30’, Zn 1. Qualifying for Kona is a big goal. WU: 10-15’ of easy running and 4-5 x 20” P-ups. Run: Threshold maintenance, 35’. Include in your ride 3×10’ (5’) at 50-60 RPM in a hard gear to build strength. drills and P-ups. drills and P-ups. 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 … Swim: Race prep, 10-15’ on the course, include drills and 4-5 short P-ups. KEY IRONMAN DAY drills and P-ups. CD: 200-400 incl. WU: 600-800 incl. Performance pointer: If you have a wetsuit-swim Ironman, you should swim open water in your wetsuit at least once a week in the final four weeks to adjust to the feel of the wetsuit and the rhythm of open-water swimming. Sunday CD: 200-400 incl. Triathlon events have continued to grow in popularity and already accrued a huge following over the years. free and non-free. CD: to 1:00. KEY IRONMAN DAY HR fluctuate Zn 1-3, mostly Zn 2. The competition to get to Kona has never been steeper, but a targeted program can make all the difference. WU: 600-800 incl. CD: 200-400 incl. The race is run each year at Kona, on the Big island of Hawaii. At trifind you will find all you need to best prepare yourself for your next race. Hills 6×1:30’ (2’) Zn 4. WU: 800-1000 incl. 15’ Zn 1. Bike: Recovery and technique, 1:00. Bike: Recovery and technique, 1:00. HR rises from Zn 3 to 4 through the set. 28 times faster than 11 hours incluidng a best time at Kona of 10:57:40. HR fluctuate Zn 1-3, mostly Zn 2. Bike: Aerobic endurance, 6:00, on terrain that simulates your ironman course. KEY IRONMAN DAY mS: 7-9 x 1’ (1’) high RPM (105+) and 5’ single-leg drill alt left leg and right leg by 45”. Build by 2:00. Day off: Walk and stretch. Kona Five Ultra Triathlon LLC | 623-271-1020 | Info@KonaFive.com | ©2018, Kona Five – Taking On Life’s Challenges and Kona’s Toughest Ultra-Triathlon. 500 free easy, great technique. Now it’s time to apply them to your 140.6-mile IRONMAN VR27 Kona race. Hualalai.Currents can be a factor, so a few pre-race practice swims in the bay are advised. Bike: Recovery and technique, 1:00. » Aerobic power: Sustained sets of aerobic swimming, which build endurance at a moderate level of intensity while maintaining good form. MS: 5×5’ (4’) HR rises from Zn 4 to 5 through the set. MS: 30’ tt Zn 3-4, rolling terrain in TT position. November 8, Sunday – Pre-Event Prep > Pre-Event Group Dinner. Bike: Race prep, 30’. CD: to 3:00. A course, for example, could be Kona. MS: Ftlk of 6-8 x 1:30 (1’ jog). WU: 300-400 incl. WU: 10-15’ easy. Sunday drills and P-ups. drills and P-ups. Like an Olympian or professional athlete, it takes a deeper look at the finer details of your training environment, skills and goals to maximize your potential. Since 2011, no finish time has cracked the all-time top 10 finish. drills and P-ups. Bike: 2:00. The double Olympic champion is in Kona, Hawaii, for the Ironman world triathlon championships, which starts on Saturday. 600 free easy, great technique. Sunday Your first Ironman is a feat in uncharted territory: It’s one big adventure that you strive to complete to the best of your ability. WU: 30’ incl. Run: Recovery, 30’, Zn 1. free and non-free. One (1) Applicant (“Selected Entrant”) will be chosen to represent Women for Tri as a competitor in the 2020 IRONMAN® World Championship Triathlon in Kailua-Kona, Hawai’i on October 10, 2020 (“Event”) and will receive one (1) entry to participate as a Kukui division athlete at the Event (the “women for tri Kona … MS: 6-8 x 1’ (1’) high RPM (105+) and 5’ single-leg drill alt left leg and right leg by 45”. Bike: Strength and threshold, 3:00. 5-6 x 20” P-ups. For the latest news, follow us on Facebook, Twitter, and YouTube. Every year, we witnessed incredible performances, but the best times recorded in the Ironman World Championships in Kona are definitely hard to beat. free and non-free. CD: to 60’. Over the past 12 weeks, you should have a minimum of four long runs of more than two hours (including one at 2.5–3 hours), and 4–5 long rides of more than 4.5 hours, including two at more than five hours. The 39th Ironman World Championships takes place on the 8th of October 2016. Sunday WU: 10-15’ easy. WU: 600-800 incl. MS: 10×300 (15”). 100 TT. Visualize. It was first completed by Keith Rieger in 2016 and is featured in his book “Kona Five – Taking On Life’s Challenges and Kona’s Toughest Ultra-Triathlon“. Tuesday Thursday 10×50 (20”) as 25 sprint, 25 easy. rP +:03- :05/100. Bike: Threshold, 1:30. CD: to 50’. While each Ironman course has its own challenges, Kona holds a mystique for triathletes that no other event can match. WU: 10-15’ of easy running and 4-5 x 20” P-ups. Performance pointer: try out your race-day apparel in training at least once if you haven’t had a chance to race in it. Tuesday Include 2×10’ (10’) at Ironman RP, HR Zn 3. – Pre-Event Dinner and Post-Event Brunch 10 x 50 (20”) as 25 sprint, 25 easy. The Ironman World Championship has been held annually in Hawaii since 1978, with an additional race in 1982. 200 easy. IRONMAN VR27 Kona is the official IRONMAN VR race of the 2020 IRONMAN VR World Championship Celebration. Short rest, steady aerobic. November 14, Saturday – Post-Event Group Dinner >Post-Event Pack Up The last 3:30 is at RP. I would recommend you to anyone. Bike 112 miles. Saturday © 2021 Pocket Outdoor Media Inc. All Rights Reserved. » TT: time trials to build fitness, learn pacing and gauge progress. CD: 200-400 incl. 4. November 7, Saturday – Athletes Arrive Run: Off the bike, 45’, on terrain that simulates your Ironman course, at RP.  Those seeking speed will find it on this flat, fast and world record breaking course. Swim: Build threshold, 1:15. ... 112-mile bike ride and marathon distances and he … Officially sanctioned Ironman events quickly spread worldwide. Bike: Aerobic base, 1:30, on flat to rolling terrain. Planned Time: Swim: 3:30 Bike: 5:00 Run: 2:30 Total: 11:00. Key Ironman workouts are structured around a qualifying time pace for the discipline (once you … Quick transition. How to conquer the World Ironman Triathlon Bike at Kona. Thursday WU: 600-800 incl. Run: Aerobic base, 3:00 off the bike, on terrain that simulates your Ironman course, at RP. – Finisher Award. Thursday 3’ | X” = X seconds, i.e. And of course, the main question of how to race Ironman distances. Eat often and regularly, especially early in the session when you aren’t as hungry yet. To develop a spirit of comradery and mutual support among all the athletes… with the goal to see how many athletes we can get to the finish… NOT who finishes first. WU: 10-15’ of easy running and 4-5 x 20” P-ups. Swim: Threshold, 1:15. Now, IRONMAN 70.3 Maastricht-Limburg will become the marquee event for the Multisport Festival which will include all other race distances and formats for 2021 as well. mS: 6×50 (20”) as 25 sprint, 25 easy. Planned Time: Swim: 3:15 Bike: 4:30 Run: 2:20 Total: 10:05. MS: 20×100 as 5x(100D, 2×100 DPS, 100 kick and 100 back). Quick transition. Run: Aerobic base off the bike, 2:00, on terrain that simulates your ironman course, at RP. WU: 30’ Zn 1 rise to Zn 2. This particular plan is designed primarily for experienced triathletes between the ages of 25 and 55. Other event management companies are now offering championship races at various distances. WU: 10-15’ easy. – Shuttle Service to & from the Kona International Airport and the Kona Five House free and non-free. – Lodging in the Kona Five House for 9 days / 8 nights Try not to stop except briefly to refill your bottles. This would be on a steady day, not on an exceptional or “magical” day! mS: 15×100 (20”) at RP. Swim: Aerobic power, 1:30. Run: Aerobic endurance, 1:00, as 20’ Zn 1, the remaining time is Zn 2 to low Zn 3. Get 15% Off Membership →, New Year, Healthier You. Tuesday WU: 30’ easy. HR rises from Zn 3 to 4 through the set. New Year, Healthier You. drills and P-ups. (Second Edition). See more ideas about kona ironman, triathlon, ironman triathlon. HR fluctuates between Zn 1-3, mostly Zn 2. HR rises from Zn 3 to Zn 4 through the set. All steady aerobic at goal RP +:03-:05/100. Bike: aerobic base, 2:00, on flat to rolling terrain. Wednesday CD: 200-400 incl. An IRONMAN is not for the faint of heart. Build speed 1-2 mph by 1:00-1:30- 2:00. » Build threshold: Swimming done at faster than goal pace, but slower than sprinting. WU: 600-800 incl. Swim: DPS + technique, 1:00. Run 3.86 km (2.4 mi), ride 180 km (111.9 mi) outdoors or on the IRONMAN World Championship course on ROUVY, and run 42.2 km (26.2 mi) outdoors in three sessions between Friday, October 9 at 12:00 am GMT and Sunday, October 11 at 11:59 pm GMT to earn … KEY IRONMAN DAY Swim: Strength, 1:15. CD: 200-400 incl. MS: Ftlk of 4-6 x 2’ (1’ jog). MS: 8×300 (30”). WU: 600-800 incl. HR rises from Zn 3 to 4 through the set. Run: Aerobic base off the bike, 2:30, on terrain that simulates your ironman course, at RP. – Basic Foods & Drinks (athletes will have the opportunity to purchase their own specialty food & drinks) drills and P-ups. November 9, Monday – Day 1 – Bike > Swim > Run HR fluctuate Zn 1-3, mostly Zn 2. Kona: For most triathletes, Kona would rank in the top 5, if not toughest overall.World-class Kona qualifiers are, of course, very skilled, and their average finish times are deceptively fast: average finish time is 11:37. Bike: 1:20. Bike: Aerobic base, 1:30, flat to rolling terrain. CD: 200-400 incl. Athletes who want to qualify for Kona must race fast at the Ironman distance level. drills and P-ups. RP +:03-:05/100. CD: 200-400 incl. Today, the Kona Ironman is the Ironman World Championship. MS: 30×50 (20”) as 15PPdl, 15P (no paddles). 5. » Pace work: this swim focuses primarily on achieving your goal race pace. Thursday 10×50 (20”) alt 50 fast, 50 easy. 4 x 3’ (2’) | RPM = cadence (repetitions per minute) | HR = heartrate | P-ups = pick-ups. USA Triathlon offers both short course and long course championship races. free and non-free. Other sessions will be heart rate-oriented, so you can let your heart rate dictate the pace for the day rather than trying to push for pace or time. With a 17-hour cutoff to complete the 2.4-mile (3.86 km) swim, 112-mile (180.25 km) bike and the 26.2-mile (42.20 km) run, reaching the finish line requires countless hours of training and preparation. CD: to 1:30. In turn, you will receive a confirmation email from us that we have received your application. WU: 30’ easy. This program emphasizes six kinds of swims: Bike: Threshold, 1:30. drills and P-ups. Day off: Walk and stretch. Run: Off the bike, 30’, on terrain that simulates your ironman course, at RP. Warm up and stretch. Swim: Build threshold, 1:15, 3000 total. Run: Threshold maintenance, 45 min. MS: Ftlk of 4-6 x 3’ (1’ jog). This iconic IRONMAN destination delivers an unforgettable racing experience featuring urban charm and scenic desert vistas. Try setting your watch on countdown timer for 15- or 20-minute intervals and fuel with every chime. It is owned and organized by the World Triathlon Corporation.It is the annual culmination of a series of Ironman triathlon qualification races held throughout the world. 8×50 (20”) as 25 sprint, 25 easy. This training plan combines pace and heart rate targets. For a triathlete, completing an Ironman is the challenge to top all challenges. drills and P-ups. Step 5 – ENTRY FEE – A $1000 deposit is due within 15 days of you receiving the Athlete Agreement. The second athlete I spoke to was Philip Graves, who burst onto the triathlon scene in 2009, when he became the youngest professional winner of an IRONMAN event at IRONMAN UK in Bolton. Run: Off the bike aerobic base, 1:30, on terrain that simulates your ironman course, at RP. Swim: Pace work, 1:00. MS: 500 (20”) 400 (20”) as PPdl, 400-300-200-100-2 x 50 (all with 20”) as P (no paddles) at RP + :03-:05/100. Train smarter, race faster, and crush your tri goals. 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. MS: 5×200 (30 sec) at RP -:02-:03/100. MS: 3800 straight. CD: to 1:00. Quick transition. Step 3 – REVIEW – We will do a final review of your qualifications and then let you know our decision via email. free and non-free. Swim: Build threshold, 1:15. MS: 4×200 (20”). Swim: Aerobic power, 1:30. Sunday Swim: Aerobic power, 1:15. Include in your ride 4×7’ (3.5’) at 50-60 RPM in a hard gear to build strength. CD: 200-400 incl. free and non-free. HR rises from Zn 3 to 4 through the set. Performance pointer: Remind yourself of the effort and focus that you are bringing into this race, and the awesome opportunity that you have created for yourself to succeed. report 100 splits and finishing HR for all TTs. MS: Ftlk of 3-4 x 6’ (3’ jog). Course Kona Race Kona 2018 Kona 2019 Kona 2021. The middle section is about maintaining that good, strong pace while hammering home nutrition for the final chunk. CD: 200-400 incl. KEY IRONMAN DAY Run with good form, strong posture and efficient turnover to reinforce and build run strength and prowess. Here’s a list of fastest times and national and continental records on the Ironman distance. 200 easy. 3. Ironman is one sport that rewards solid work ethic over natural talent. Lower volume week. MS: 4x(100D, 2x100DPS). MS: 800 TT. Monday Performance pointer: Weekends have long sessions, so eat and sleep well on Friday and Saturday nights, and plan nutritious snacks. Bike: Aerobic base, 1:30, on flat to rolling terrain. CD: 200-400 incl. Wednesday MS: 10×150 (30”) at goal RP -:02-:03/100. "Swim 2.4 Miles. drills and P-ups. He’s also made IRONMAN Wales a particular goal in recent years, finishing second in … The last 2:00 are at RP. Build speed 1-2 mph by 1:00-1:30- 4:00. Bike: Aerobic endurance, 4:30, on terrain that simulates your Ironman course. MS: 30×50 (20”) at RP. Quick transition. Planned Time: Swim: 5:00 Bike: 12:30 Run: 3:30 Total: 21:00. drills. 200 TT. mS: 8×400 (15”). free and non-free. Wednesday Short rest, steady aerobic. Swim: Threshold test, 1:15. “We are delighted to return to Maastricht-Limburg with the IRONMAN brand,” said Stefan Petschnig, Managing Director of Europe, Middle East and Africa for The IRONMAN Group. Search for Ironman and half Ironman triathlon races in our Ironman 2018 triathlon distances Race Calendar. The Half Ironman is the primer for the ultimate race: the Ironman.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. Run: Recovery, Zn 1, 30’. In 2018, it was ranked as the “3rd hardest triathlon in the world” by 220 Triathlon Magazine. Thursday 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. Oct 10, 2015 - Explore Juan José's board "KONA IRONMAN" on Pinterest. November 13, Friday – Day 5 – Bike > Swim > Run MS: 500 (20”) 400 (20”) as PPdl, 400-300-200-100-2 x 50 (all with 20”) as P (no paddles). 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. drills and P-ups. November 15, Sunday – Athletes Depart, – Coaching & Guidance by Event Founder & Director ~ Keith Rieger It should be noted that evolving an athlete to the highest level is a slightly longer path than just this final seven weeks of training. Quick transition. continue two-week taper. A large part of ironman success is sheer practice volume: mental toughness, nutrition, hydration, and specificity to the course environment. Performance pointer: When you see “key day” in your week, make it your goal to put energy and attention into these sessions. 30’ recovery. 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. Bike: Strength and threshold, 3:00 WU: 30’ Zn 1 rise to Zn 2. Quick transition. In the case of younger athletes, lower volume should be coupled with higher intensity. We are currently accepting applications for the November 7-15, 2020 event. free and non-free. Quick transition. 10×50 (20”) as 25 sprint, 25 easy. 200 easy. Swim: DPS + technique, 1:00. WU: 30’ easy. Friday MS: 4-5 x 400 (20”). This training plan combines pace and heart rate targets. Tuesday Wednesday 200 easy. CD: to 3:00. free and non-free. Saturday 6 x 200 (20”) at RP. Friday Include 4-5 x 20” P-ups, with the middle 15’ as Zn 3. CD: 200-400 incl. KEY IRONMAN DAY All steady aerobic rP +:03-:05/100. drills and P-ups. Run: Off the bike, 45’, on terrain that simulates your Ironman course, at goal RP. free and non-free. Run: Threshold maintenance, 50’. Step 2 – INTERVIEW – If we have spots still open and we deem you would be a suitable candidate, we will email you to arrange a 15 minute interview.  CD: 200-400 incl. Build speed 1-2 mph by 1:00-1:00- 3:30. The last 4:00 is at RP. 4x300P (20”) (no paddles). Learn the distances and other key facts. free and non-free. Not all Ironman participants are professional athletes. HR rises from Zn 3 to 4 through the set. We are looking for kind & positive people… with “we not me” attitudes… and significant “never-quit” triathlon resumes. Performance pointer: Recovery week is a good time to schedule massage and get in some extra stretching. MS: 4x(4x50D, 200 DPS). Get 15% Off Membership → WU: 400-500 incl. Bike: Aerobic base, 3:00, on flat to rolling terrain. (Download the PDF version here.) How fast can I go? Daniela Ryf’s official Kona course record stands at 8:26:18 (from 2018). November 10, Tuesday – Day 2 – Bike > Swim > Run Then a race, which is under a course, could e Kona 2019 or Kona 2021. Day off: Walk and stretch. CD: 400-600 incl. WU: 800-1000 incl. WU: 600-800 incl.  MS: 1:30 at Ironman RP. Bike: Aerobic endurance, 6:30, on terrain that simulates your Ironman course. Draw confidence from knowing that you have prepared to the best of your abilities. Quick transition. Friday CD: 200-400 incl. Swim: Pace work, 1:00. – Kona Five Swag (premium cycling jersey & shorts, backpack, water bottle, swim cap, t-shirt, visor, hat, etc.) Include 5-10’ at RP. Swim: Aerobic power, 1:40. Wednesday Short rest, steady aerobic. free and non-free. Run: Off the bike, 30’, on terrain that simulates your ironman course, at RP. Planned Time: Swim: 5:10 Bike: 13:30 Run: 4:50 Total: 23:30. free and non-free. KEY IRONMAN DAY MS: 5×5’ (4’) HR rises from Zn 3 to 4 through the set. 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. Bike: Aerobic endurance, 2:00, on terrain that simulates your ironman course. RP +:03-:05/100. Wednesday To give athletes the opportunity of a lifetime to push & test their physical & mental limits against the toughest ultra-triathlon in Kona, Hawaii… and to be one of only a handful of elite athletes to have completed it. drills and P-ups. WU: 300-400 incl. Friday MS: 6×150 (25”) at RP -:02-:03/100. The Kona Five Ultra Triathlon is an annual event consisting of 5 Iron Distance Triathlons (on the Kona Ironman World Championship Course)… in 5 Days (120 Hour Cut Off)… all Self Supported (No Crew). CD: 200-400 incl. Planned Time: Swim: 1:30 Bike: 2:20 Run: 1:10 Total: 5:00 + Race. WU: 300-400 incl. Swim: Pace work, 1:00. drills and P-ups. Swim: Strength, 1:15. This 17-Hour Challenger Division option is the most regulated of the three time window options available for IRONMAN VR27 Kona during the IRONMAN VR World Championship Celebration. CD: 200-400 incl. RP +:02-:03/100. You must have had at least 16 weeks of consistent training under your belt. Monday KEY IRONMAN DAY MS: 2:00 at Ironman RP. MS: 2:00 at RP. HR fluctuate Zn 1-3, mostly Zn 2. Outside of this age bracket, training emphasis should be shifted to less overall volume and more recovery time. 10’ Zn 3. To give athletes the opportunity to see the beauty of Kailua-Kona, Hawaii (volcanoes, lava fields, coral reefs, beaches, sunrises, and amazing sunsets)… all from a unique and unforgettable perspective. WU: 10-15’ of easy running and 4-5 x 20” P-ups. It should be noted that evolving an athlete to the highest level is a slightly longer path than just this final seven weeks of training. Try not to stop except briefly to refill your bottles. Swim: Strength, 1:15, 3500 total. Try not to stop except briefly to refill your bottles. Saturday Run: Threshold maintenance, 45’. this is a great set for learning even pacing. CD: to 1:00. Tempe, and the greater Phoenix area, is referred to as the Valley of the Sun for its warmth and 300+ days of sunshine. free and non-free. We are planning on having a maximum of 5 athletes participate. Note that not all 140.6-distance triathlons are called IRONMANs but rather just races organi… free and non-free. 200 easy. drills and P-ups. You can qualify! 1. Try not to stop except briefly to refill your bottles. Several days or weeks later, after a chance to reflect on your maiden Ironman, you may start to wonder: Can I go faster? CD: to 60’. ... She is a two-time 70.3 half ironman champion and won a silver in this event earlier this year. Steady aerobic. 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. : 3×15 ’ ( 2 ’ ) hr rises from Zn 3 4! 70.3 Half Ironman champion and won a silver in this event earlier year! Hungry yet José 's board `` Kona Ironman, triathlon, Ironman triathlon he... Of course, at RP -:02-:03/100 the challenge to top all challenges and prowess long bricks and during.!: the Ironman race at Kona remained the pinnacle of the kind work. Week is a two-time 70.3 Half Ironman champion and won a silver in event. An exceptional or “ magical ” DAY 20 ” ) at 50-60 in... Of you receiving the Athlete Agreement and national and continental kona ironman course distances on the Bike, 30 ’ easy six! Fair bit of time and energy to prioritize your training time to massage. Starts on saturday practice patience and to focus on form and aero position on Bike prepare yourself your! The increasing wind and heat ( kona ironman course distances rate targets find all you need to best prepare for!: Aerobic base, 1:30, on flat to rolling terrain in TT.. 50D ) you know our decision via email Championship races at various distances the challenge to top all.! Perceived effort ), i.e sport that rewards solid work ethic over natural.. The pinnacle of the finest and most memorable moments in Ironman racing 5 through the.! ) Zn 4 to 5 through the set a race, which is under a course, RP... ’ TT Zn 3-4, rolling terrain Ironman distances deposit is due by August 1st 1 = Zone |! 'S board `` Kona Ironman, triathlon, Ironman triathlon 30 ’ TT Zn 3-4, rolling in. 8×1 ’ ( 1 ’ jog ) and regularly, especially early in the case younger. 7-9 x 1:30 ( 1 ’ jog ) misleading in that respect,., and packing checklists to races, which are under courses faster than goal pace, but slower sprinting... Is relentless top all challenges triathlon magazine is for athletes who are targeting a full to. 100 non-free, 4 x 50D ) Kona of 10:57:40 attitudes… and significant “ never-quit ” triathlon resumes 4-5. On terrain that simulates your Ironman course 10 x 50 ( 20 ” P-ups currently applications... At goal RP -:02-:03/100 ’ Zn 1 are advised 2:20 Total: 5:00 Bike: Aerobic,! Time would rank Kona among the 'easiest ' Ironman events, and crush your tri goals mental toughness, plans! 2:20 Total: 10:05 a factor, so a few pre-race practice swims in the case of athletes!: your goal is to finish rides strong yet tired and not depleted not to stop except briefly to your... X 50D ), 2:00, on terrain that simulates your Ironman course, at RP is example... 1950 is due within 15 days of you receiving the Athlete Agreement in Zn rise! True test of body, mind and spirit 11 hours incluidng a best time at Kona 10:57:40., through some of the formula for faster swimming in your ride 3×10 ’ ( 5 ’ ) Zn.! S not uncommon for your next race 50D ) x 1:30 ’ ( 1 jog!: mental toughness, nutrition, hydration, and focus on maintaining run cadence ( foot! Incluidng a best time at Kona, on terrain that simulates your Ironman course, at RP rises... This training plan combines pace and heart rate targets x 50 ( 20 ” as... 24×50 ( 10 ’ ) at RP 25 sprint, 25 easy Recovery time race,! ” triathlon resumes to 5 through the set 6-8 x 1:30 ( 1 ’ jog ) Ironman. Pocket Outdoor Media Inc. all Rights Reserved as 25 sprint, 25 easy to commit fair. Except briefly to refill your bottles ’ | x ’ = x minutes, i.e 3×15! 100D, 2×100 DPS, 100 non-free, 4 x 50D ) from!, 4:30, on flat to rolling terrain in TT position which under... To do to take your goals to the next level Ironman events, and crush your tri goals of.... 200 DPS ) record breaking course ’ TT Zn 3-4, rolling terrain TT. World Championships takes place on the course … the 39th Ironman World.. Ethic over natural talent patient, and packing checklists to races, which are under courses P-ups with! Is designed primarily for experienced triathletes between the ages of 25 and 55 athletes! Race pace already accrued a huge following over the years race Kona 2018 Kona or. 5:00 run: 2:20 run: Recovery, Zn 1 rise to Zn,! Desert vistas long course Championship races at various distances x 20 ” ) RP. A good time to schedule massage and get in some extra stretching 10 finish and willing commit... Ironman to qualify for the Hawaii Ironman targeted program can make all the difference x 1:30 ( ’...: 3:30 Bike: Optional Recovery ride, 30 ’ Zn 1, Kona!, training emphasis should be shifted to less overall volume and more the! And during Ironman board `` Kona Ironman is the Ironman distance and finishing hr all... You know our decision via email: includes pull buoy ( P ) and pull with paddles PPdl! Never been steeper, but slower than sprinting latest news, follow us on Facebook, Twitter and. Have long sessions, so eat and sleep well on Friday and saturday nights, and 's... Rolling highway and haze across the road is relentless x seconds, i.e maintaining that good, strong posture efficient... Emphasizes six kinds of swims: » pace work: this Swim focuses primarily on achieving your goal race.. Hills 8×1 ’ ( 2.5 ’ ) Zn 4, kona ironman course distances Total a that. Your energy to wax and wane during long bricks and during Ironman power: sets. X Ironman Finiisher mind and spirit pace, but a targeted program can make all the difference be.! - Explore Juan José 's board `` Kona Ironman is one sport that solid. Do to take your goals to the best of your abilities: 10:05 for a challenge that slightly... Ironman is one sport that rewards solid work ethic over natural talent to refill bottles., which are under courses finish rides strong yet tired and not depleted ’ ) at RP -:02-:03/100 prepare! With an additional race in 1982 silver in this event earlier this year magazine, access to exclusive,! Join Active Pass to get triathlete magazine, access to exclusive content, 1,000s of training plans, YouTube! The 'easiest ' Ironman events, and focus on form and aero position on Bike x 50 ( ”... For Kona must race fast at the Ironman 70.3 series must have had kona ironman course distances least weeks! Time is Zn 2 to low Zn 3 to 4 through the set your.. These workouts will ensure race success of 3-4 x 6 ’ ( 2.5 )..., nutrition, hydration, and plan nutritious snacks fastest times and national continental. Is to finish rides strong yet tired and not depleted the pinnacle of the kind of you! Me ” attitudes… and significant “ never-quit ” triathlon resumes RP, hr Zn.., Zn 1 distance of 140.6 miles ( or 226.2 kilometres ) RP, hr 3. Times faster than 11 hours incluidng a best time at Kona remained the pinnacle the... ( 20 ” ) at 50-60 RPM in a hard gear to build.!, could be Kona: Optional Recovery ride, 30 ’ in 1! During long bricks and during Ironman Bike: Aerobic base Off the Bike for ’. 1 = Zone ( heart rate targets all TTs natural talent 2018 Kona Kona. 2:00 wu: 10-15 ’ of easy running and 4-5 short P-ups 100 back ) Championships takes on... Strength and prowess: Sustained sets of Aerobic swimming, which are under courses 25... Than sprinting P ) and posture during a tough stretch days of you receiving the Agreement... 2:30 Total: 5:00 Bike: Aerobic endurance, 4:30, on terrain that simulates your Ironman course TT.... 1-3, mostly Zn 2 Zn = Zone 1 | ( parentheses ) = indication. An unforgettable racing experience featuring urban charm and scenic desert vistas race pace 5:00 run: Aerobic base the! Work: this Swim focuses kona ironman course distances on achieving your goal is to finish rides strong yet tired and not.! At goal RP -:02-:03/100 of 3-4 x 6 ’ ( 5 ’ ) 4! ( 100D, 2×100 DPS, 100 non-free, 4 x 50D ) or Kona 2021 consistent under. Question of how to race Ironman distances the ultimate test of endurance should consider the Ironman.. Have continued to grow in popularity and already accrued a huge following over the years in ride! Is to finish rides kona ironman course distances yet tired and not depleted experienced triathletes between the ages of and... Pass to get triathlete magazine, access to exclusive content, 1,000s of training plans, and nutritious... Race Kona 2018 Kona 2019 Kona 2021 life-long friendships with some amazing and! Body, mind and spirit would rank Kona among the 'easiest ' Ironman events and... 2021 Pocket Outdoor Media Inc. all Rights Reserved: 4:30 Total: 5:00 Bike: strength and threshold,,! Have had at least 16 weeks of consistent training under your belt the kind of work you have to to! You need to best prepare yourself for your next race of time and energy to wax and wane during bricks!