The journal
13 articles
Set your full Ironman bike target using FTP, intensity factor and expected duration. Includes watt tables, TSS guidance and race-day...
Build a practical full Ironman nutrition plan with evidence-based carbohydrate, fluid, sodium and caffeine targets for the bike and run,...
Execute your best triathlon with a complete race-day plan for pacing, transitions, fueling, equipment, the swim, bike, run and common...
Build an Ironman pacing strategy for the swim, bike and marathon using power, heart rate, pace and RPE—without spending your...
Compare Ironman swim, bike, run and transition splits from 9 to 17 hours, then build a course-specific pacing and nutrition...
IRONMAN races commonly allow up to 17 hours and 70.3 races up to 8:30, but intermediate cutoffs vary by event....
The average IRONMAN 70.3 finish is about 5:54 in a study of 823,464 results. Compare men's and women's averages, discipline...
Practical weekly training-hour ranges for sprint, Olympic, 70.3 and Ironman, with research context, sample time budgets and recovery guidance.
Follow a free 40-week Ironman training plan for beginners with week-by-week swim, bike and run targets, recovery weeks, bricks, fueling...
An evidence-led guide to Ironman training: weekly hours, swim-bike-run structure, key long sessions, strength, fueling, taper and race-specific preparation.
The average Ironman time is about 12:48. Compare 2026 benchmarks by age and gender, average swim, bike and run splits,...
Compare triathlon time benchmarks for sprint, Olympic, IRONMAN 70.3 and full IRONMAN, with transparent data sources, course context and guidance...
