Ironman

Full-distance triathlon: 2.4-mile swim, 112-mile bike, 26.2-mile run. The ultimate endurance test.

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Understanding Ironman

Ironman is the full-distance triathlon: 2.4-mile (3.8 km) swim, 112-mile (180 km) bike, and 26.2-mile (42.2 km) marathon run — 140.6 miles total. It's considered the ultimate single-day endurance event, with a 17-hour cutoff that pushes athletes to their physical and mental limits.

The Ironman World Championship, held annually in Kona, Hawaii since 1978, is the sport's most prestigious event. Qualifying requires finishing in the top of your age group at one of ~40 qualifying races worldwide. The professional field attracts the best triathletes on the planet.

Completing an Ironman requires 6–12 months of dedicated training, typically 12–20+ hours per week at peak. The race is less about speed and more about meticulous nutrition (consuming 6,000–8,000+ calories during the race), pacing discipline, and mental resilience. Hearing "You are an Ironman" as you cross the finish line is a life-defining moment for most participants.

Key Facts: Ironman

Key facts and insights about ironman that every endurance athlete should know.

Total distance

Total distance: 140.6 miles (2.4 swim + 112 bike + 26.2 run)

Cutoff time

Cutoff time: 17 hours (swim: 2:20, bike+swim: 10:30, total: 17:00)

Professional winning times

Professional winning times: ~7:40–8:10 (men), ~8:30–9:00 (women)

Average age-group finish time

Average age-group finish time: 12–14 hours

Pro Tips: Ironman

Build a strong base in each sport before starting a specific Ironman plan — rushing leads to injury

Train nutrition as seriously as fitness: practice eating and drinking at race intensity

Your bike fitness determines your marathon — a poorly paced bike destroys the run

The marathon is a survival march for most Ironman athletes — be prepared to walk aid stations

Frequently Asked Questions About Ironman

Most athletes need 6–12 months of structured training on top of an existing fitness base. Peak training weeks involve 15–20+ hours across swimming, cycling, and running. First-timers should have completed at least a few shorter triathlons before committing to Ironman distance.

Ironman 70.3 (also called "Half Ironman") is exactly half the full distance: 1.2-mile swim, 56-mile bike, 13.1-mile run. It's a popular stepping stone — demanding enough to be a major achievement but requiring less training volume than the full distance. Most 70.3 finishers complete in 5–8 hours.