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. At trifind you will find all you need to best prepare yourself for your next race.   Run with good form, strong posture and efficient turnover to reinforce and build run strength and prowess. Swim: Strength, 1:15. All payments are non-refundable. drills and P-ups. WU: 30’ Zn 1 rise to Zn 2. mS: 60’ tt Zn 3-4, rolling terrain in TT position. 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“. HR rises from Zn 3 to Zn 4 through the set. (Download the PDF version here.) » Pace work: this swim focuses primarily on achieving your goal race pace. Brag for the rest of your life." CD: 200-400 incl. CD: to 45’. 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. Swim: Race prep, 10-15’ on the course, include drills and 4-5 short P-ups. Take a walk through history with us, through some of the finest and most memorable moments in IRONMAN racing. Bike: 2:30. drills and P-ups. Planned Time: Swim: 5:00 Bike: 12:30 Run: 3:30 Total: 21:00. mS: 24×50 (10”) short rest, best average for the set. Planned Time: Swim: 1:30 Bike: 2:20 Run: 1:10 Total: 5:00 + Race. 600 free easy, great technique. 200 easy. Swim: Pace work, 1:00. Friday The 2019 Ironman Course in Kailua-Kona Hawaii. drills and P-ups. Ironman distances. WU: 300-400 incl. 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. While each Ironman course has its own challenges, Kona holds a mystique for triathletes that no other event can match. This would be on a steady day, not on an exceptional or “magical” day! Tempe, and the greater Phoenix area, is referred to as the Valley of the Sun for its warmth and 300+ days of sunshine. This program is for athletes who are targeting a full Ironman to qualify for the Hawaii Ironman. 30’ recovery. Run: Recovery, 30’, Zn 1. this session is combined with an increased emphasis on drills. WU: 10-15’ of easy running and 4-5 x 20” P-ups. Sunday MS: 30×50 (20”) as 15PPdl, 15P (no paddles). 10×50 (20”) as 25 sprint, 25 easy. Bike: 2:00 WU: 30’ easy. To build life-long friendships with some amazing athletes and super kind & positive people. Short rest, steady aerobic. Try not to stop except briefly to refill your bottles. Bike: Aerobic base, 3:00, on flat to rolling terrain. WU: 10-15’ of easy running and 4-5 x 20” P-ups. 15’ Zn 1. To give athletes (with the dream of completing the Kona Ironman) not only the opportunity to complete the Kona Ironman World Championship Course one time… but five times in five days! Try not to stop except briefly to refill your bottles. Run: Threshold maintenance, 45 min. Planned Time: Swim: 3:15 Bike: 4:30 Run: 2:20 Total: 10:05. Then a race, which is under a course, could e Kona 2019 or Kona 2021. A course, for example, could be Kona. Swim: Build threshold, 1:15. 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. As for ability, currently, your race performance, and fitness should indicate that you are capable of finishing within an hour of the goal qualifying finish time. drills and P-ups. WU: 30’ easy. The Half Ironman is the primer for the ultimate race: the Ironman. 2. 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: 300-400 incl. free and non-free. mS: 1:30 at Ironman RP. Wednesday This time would rank Kona among the 'easiest' Ironman events, and it's misleading in that respect. Saturday WU: 30’ easy. Officially sanctioned Ironman events quickly spread worldwide. 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. Bike: Aerobic base, 1:30, flat to rolling terrain. WU: 600-800 incl. The middle section is about maintaining that good, strong pace while hammering home nutrition for the final chunk. 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. You can also view the Movie Trailer HERE. drills and P-ups. WU: 600-800 incl. It is preferable that you have raced a minimum of once or twice during this period over an Olympic-distance or half-Ironman, and generally have a high level of triathlon fitness. Swim: Aerobic power, 1:30. Include in your ride 4×7’ (3.5’) at 50-60 RPM in a hard gear to build strength. Run: Off the bike, 30’, on terrain that simulates your ironman course, at RP. Hills 5×2’ (2’) Zn 4. Bike: Race prep, 30’. 4x300P (20”) (no paddles). Swim: Threshold test, 1:15. Daniela Ryf’s official Kona course record stands at 8:26:18 (from 2018). 1. 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. Key Ironman workouts are structured around a qualifying time pace for the discipline (once you select your goal Ironman event, find the race splits of the most recent age-group winners). Bike: Aerobic base, 1:30, on flat to rolling terrain. Run: Off the bike, 30’, on terrain that simulates your ironman course, at RP. free and non-free. free and non-free. Outside of this age bracket, training emphasis should be shifted to less overall volume and more recovery time. WU: 600-800 incl. RP +:03-:05/100. The very best will embark on a 140.6-mile journey that presents the ultimate test of body, mind and spirit. Bike: aerobic base, 2:00, on flat to rolling terrain. November 15, Sunday – Athletes Depart, – Coaching & Guidance by Event Founder & Director ~ Keith Rieger 6 x 200 (20”) at RP. mS: 8×400 (15”). CD: to 45’. 10×50 kick (30”) desc. Anne Haug won in 8:40:10 last year under more normal conditions. Zn 1 = Zone 1 | (parentheses) = time indication for rest in between intervals or tasks, i.e. 200 TT. Swim: Aerobic power maintenance, 45’. mS: 6×50 (20”) as 25 sprint, 25 easy. 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. Run: Off the bike for 20’ on terrain that simulates your Ironman course, at RP. 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. WU: 800-1000 incl. 4 x 3’ (2’) | RPM = cadence (repetitions per minute) | HR = heartrate | P-ups = pick-ups. Now it’s time to apply them to your 140.6-mile IRONMAN VR27 Kona race. 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. CD: to 45’. All steady aerobic rP +:03-:05/100. The last 2:00 are at RP. CD: 200-400 incl. CD: to 1:30. The 39th Ironman World Championships takes place on the 8th of October 2016. 10×50 (20”) alt 50 fast, 50 easy. CD: 200-400 incl. Learn to be patient, and focus on maintaining run cadence (90-95 foot strikes per minute) and posture during a tough stretch. CD: to 1:00. All steady aerobic at goal RP +:03-:05/100. Swim: DPS + technique, 1:00. CD: to 45’. WU: 300-400 incl. Swim: Threshold, 1:15. CD: to 1:00. Get 15% Off Membership → Run: Aerobic endurance, 1:00, as 20’ Zn 1, the remaining time is Zn 2 to low Zn 3. Bike: Aerobic base, 1:30, on flat to rolling terrain. Tuesday WU: 800-1000 incl. CD: to 60’. MS: 4×200 (20”). Saturday WU: 10-15’ of easy running and 4-5 x 20” P-ups. Lower volume week. Thursday free and non-free. Day off: Walk and stretch. CD: 200-400 incl. November 12, Thursday – Day 4 – Bike > Swim > Run Run: Threshold maintenance, 45’. MS: 6×100 (30”) at RP. Swim: DPS + technique, 1:00. I would recommend you to anyone. The competition to get to Kona has never been steeper, but a targeted program can make all the difference. November 7, Saturday – Athletes Arrive 200 easy. Sunday 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: Threshold maintenance, 45 min. Flat to rolling. HR fluctuate Zn 1-3, mostly Zn 2. Short rest, steady aerobic. report 100 splits and finishing HR for all TTs. WU: 600-800 incl. © 2021 Pocket Outdoor Media Inc. All Rights Reserved. November 13, Friday – Day 5 – Bike > Swim > Run For applications, sponsorship, or press inquiries, submit the form below and we will respond ASAP. MS: 30’ tt Zn 3-4, rolling terrain in TT position. CD: to 50’. The last 4:00 is at RP. free and non-free. 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. WU: 30’ incl. » Aerobic power: Sustained sets of aerobic swimming, which build endurance at a moderate level of intensity while maintaining good form. Learn the distances and other key facts. This training plan combines pace and heart rate targets. Note that not all 140.6-distance triathlons are called IRONMANs but rather just races organi… drills and P-ups. continue two-week taper. Bike: Optional recovery ride, 30’, Zn 1. 8×50 (20”) as 25 sprint, 25 easy. Performance pointer: Recovery week is a good time to schedule massage and get in some extra stretching. 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. Friday Run: Off the bike, 25’. Try not to stop except briefly to refill your bottles. How fast can I go? Run: Threshold maintenance, 50’. MS: 500 (20”) 400 (20”) as PPdl, 400-300-200-100-2 x 50 (all with 20”) as P (no paddles). Other event management companies are now offering championship races at various distances. WU = warm-up | MS = main set | CD = cool-down | X’ = X minutes, i.e. Bike: Aerobic endurance, 6:30, on terrain that simulates your Ironman course. drills and P-ups. WU: 30’ incl. Bike: Aerobic base, 1:30. Ironman is one sport that rewards solid work ethic over natural talent. mS: 10×100 (20”) at RP -:02-:03/100. drills and P-ups. And of course, the main question of how to race Ironman distances. WU: 30’ easy. Run: Aerobic base off the bike, 2:00, on terrain that simulates your ironman course, at RP. MS: 4-5 x 400 (20”). Wednesday How to conquer the World Ironman Triathlon Bike at Kona. This iconic IRONMAN destination delivers an unforgettable racing experience featuring urban charm and scenic desert vistas. Key Ironman workouts are structured around a qualifying time pace for the discipline (once you … New Year, Healthier You. We are planning on having a maximum of 5 athletes participate. Kona Ironman Course – Swim: Without a doubt, the mass swim start is the most emotionally charged start in the sport, thanks to TV helicopters, enthusiastic spectators and the sun rising over Mt. MS: 800 TT. Athletes who want to qualify for Kona must race fast at the Ironman distance level. Include 5-10’ at RP. WU: 10-15’ easy. Swim: Strength, 1:15. Decided: “Swim 2.4 miles, covered 112 miles on the bike, run 26.2 miles. free and non-free. free and non-free. drills and P-ups. We are looking for kind & positive people… with “we not me” attitudes… and significant “never-quit” triathlon resumes. In the case of younger athletes, lower volume should be coupled with higher intensity. HR fluctuate Zn 1-3, mostly Zn 2. WU: 10-15’ of easy running and 4-5 x 20” P-ups. CD: to 60’. November 9, Monday – Day 1 – Bike > Swim > Run KEY IRONMAN DAY MS: 1:30 at Ironman RP. CD: to 3:00. MS: 6-8 x 1’ (1’) high RPM (105+) and 5’ single-leg drill alt left leg and right leg by 45”. WU: 600-800 incl. IRONMAN VR27 Kona is the official IRONMAN VR race of the 2020 IRONMAN VR World Championship Celebration. You save your race calculations, nutrition plans, and packing checklists to races, which are under courses. Performance pointer: When you see “key day” in your week, make it your goal to put energy and attention into these sessions. Bike 112 miles.  200 easy. – Finisher Award. WU: 600-800 incl. MS: 4x(4x50D, 200 DPS). November 11, Wednesday – Day 3 – Bike > Swim > Run mS: 7-9 x 1’ (1’) high RPM (105+) and 5’ single-leg drill alt left leg and right leg by 45”. Bike: 1:20. Include 2×10’ (10’) at Ironman RP, HR Zn 3. MS: 4x(100D, 2x100DPS). Tuesday Bike: Recovery and technique, 1:00. this is a great set for learning even pacing. Swim: Strength, 1:15. WU: 30’ Zn 1 rise to Zn 2. Oct 10, 2015 - Explore Juan José's board "KONA IRONMAN" on Pinterest. 200 easy. The remaining $1950 is due by August 1st. Build speed 1-2 mph by 1:00-1:00- 3:30. Steady aerobic. 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. free and non-free. 1-5. 10×50 (20”) as 25 sprint, 25 easy. MS: 3800 straight. CD: 200-400 incl. Thursday 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. WU: 600-800 incl. all steady aerobic at rP +:03-:05/100. Sunday Bike: Threshold, 1:30. 10’ Zn 3. 500 free easy, great technique. November 14, Saturday – Post-Event Group Dinner >Post-Event Pack Up Hills 8×1’ (1’) Zn 4-5. “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. Eat often and regularly, especially early in the session when you aren’t as hungry yet. Run 26.2. Step 4 – AGREEMENT – If you are offered a spot in our event, we will forward an Athlete Agreement for you to review & sign. Monday Try not to stop except briefly to refill your bottles. Visualize. Bike: 2:30. "Swim 2.4 Miles. CD: 200-400 incl. 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. Through decades of stellar athlete performances, inspirational participants and emotional memories, the IRONMAN World Championship has etched a reputation as the pinnacle of the triathlon landscape and an iconic global sporting event. Run: Recovery, 30’ in Zn 1. HR fluctuate Zn 1-3, mostly Zn 2. Run: 1:15, on terrain that simulates your ironman course, at RP. MS: 5×200 (30 sec) at RP -:02-:03/100. free and non-free. free and non-free. Saturday CD: 200-400 incl. Every year in October, the Ironman World Championships are held in Kona, Hawaii where only the top qualifying age groupers and professionals meet to take one of the toughest courses. HR fluctuate Zn 1-3, mostly Zn 2. Wednesday It was recently ranked as the “3rd hardest ultra triathlon in the world” by 220 Triathlon … Quick transition. HR rises from Zn 3 to 4 through the set. KEY IRONMAN DAY WU: 600-800 incl. Build speed 1-2 mph by 1:00-1:30- 4:00. Quick transition. HR fluctuate Zn 1-3, mostly Zn 2. Photo: Tom Pennington/Getty Images for Ironman. 100 TT. Not all Ironman participants are professional athletes. Run: Off the bike, 45’, on terrain that simulates your Ironman course, at goal RP. mS: 15×100 (20”) at RP. Swim: Strength, 1:15, 3500 total. 30’ recovery. free and non-free. He’s also made IRONMAN Wales a particular goal in recent years, finishing second in … CD: 200-400 incl. RP +:03-:05/100. Monday Planned Time: Swim: 5:00 Bike: 13:00 Run: 4:30 Total: 22:30.  (Second Edition). The Ironman World Championship has been held annually in Hawaii since 1978, with an additional race in 1982. CD: 200-400 incl. Thursday 200 easy. 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. MS: 8×300 (30”). CD: 200-400 incl. This program emphasizes six kinds of swims: KEY IRONMAN DAY CD: 200-400 incl. Tuesday WU: 600-800 incl. 8×50 kick (30”) desc. drills and P-ups. Sunday Short rest, steady aerobic. – Lodging in the Kona Five House for 9 days / 8 nights We are currently accepting applications for the November 7-15, 2020 event. Bike: Recovery and technique, 1:00. Water temperature in Kailua Bay is typically around 79 F. 4. Saturday Swim: DPS + technique, 1:00. 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. drills. Run: Threshold maintenance, 35’. WU: 600-800 incl. Day off: Walk and stretch. RP +:03-:05/100. 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). Swim: Aerobic power, 1:30. 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: Aerobic power, 1:30. Swim: Aerobic power, 1:15. Search for Ironman and half Ironman triathlon races in our Ironman 2018 triathlon distances Race Calendar. MS: 6×150 (25”) at RP -:02-:03/100. Performance pointer: Windy days offer a chance to practice patience and to focus on form and aero position on bike. Try setting your watch on countdown timer for 15- or 20-minute intervals and fuel with every chime. Athletes looking for a challenge that's slightly less intense should consider the Ironman 70.3 series. KEY IRONMAN DAY Test gears. Quick transition. free and non-free. drills and P-ups. drills and P-ups. drills and P-ups. MS: 6-7 x 1:30 (45”) high RPM (105+) and 5’ single-leg drill alt left leg and right leg by 45”. Swim: Build threshold, 1:15, 3000 total. drills and P-ups. CD: 200-400 incl. free and non-free. Wednesday Quick transition. MS: 10×150 (30”) at goal RP -:02-:03/100. drills and P-ups. Planned Time: Swim: 3:30 Bike: 5:00 Run: 2:30 Total: 11:00. The race is run each year at Kona, on the Big island of Hawaii.  drills and P-ups. Run: Aerobic base, 3:00 off the bike, on terrain that simulates your Ironman course, at RP. Start two-week taper—training volume gradually reduces. free and non-free. » TT: time trials to build fitness, learn pacing and gauge progress. 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. » 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. drills and P-ups. MS: 5×5’ (4’) HR rises from Zn 3 to 4 through the set. Warm up and stretch. CD: 200-400 incl. MS: Ftlk of 4-6 x 2’ (1’ jog). Run: Threshold maintenance, 1:00. drills and P-ups. Create a personalized feed and bookmark your favorites. WU: 300-400 incl. Performance pointer: Weekends have long sessions, so eat and sleep well on Friday and Saturday nights, and plan nutritious snacks. Saturday Bike: Strength and threshold, 3:00. WU: 10-15’ of easy running and 4-5 x 20” P-ups. Wednesday Run: Recovery, Zn 1, 30’. Get 15% Off Membership →, New Year, Healthier You. Qualifying for Kona is a big goal. CD: to 1:00. free and non-free. drills and P-ups. CD: 200-400 incl. Run: Aerobic base off the bike, 2:30, on terrain that simulates your ironman course, at RP. CD: 200-400 incl. mS: 5-6 x 1:30 (45”) high RPM (105+) and 5’ single-leg drill alt left leg and right leg by 45”. free and non-free. CD: 200-400 incl. Performance pointer: try out your race-day apparel in training at least once if you haven’t had a chance to race in it. HR fluctuate Zn 1-3, mostly Zn 2. mS: 4x(4x50DPS, 100 non-free, 4 x 50D). Planned Time: Swim: 5:10 Bike: 13:30 Run: 4:50 Total: 23:30. free and non-free. Run: Off the bike, 30’, on terrain that simulates your ironman course, at RP. Sunday KEY IRONMAN DAY free and non-free. Swim: Build threshold, 1:15. rP +:03- :05/100. This program is for athletes who are targeting a full Ironman to qualify for the Hawaii Ironman. free and non-free. Creating success in these workouts will ensure race success.  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 … WU: 400-500 incl. Step 5 – ENTRY FEE – A $1000 deposit is due within 15 days of you receiving the Athlete Agreement. free and non-free. Swim: Aerobic power, 1:40. Last update: December 9th, 2020 (2019 and 2020 results and changes are shown with a green background). free and non-free. MS: 5×5’ (4’) HR rises from Zn 4 to 5 through the set. A large part of ironman success is sheer practice volume: mental toughness, nutrition, hydration, and specificity to the course environment. CD: to 3:00. Thursday Bike: Aerobic endurance, 5:30, on terrain that simulates your ironman course. MS: Ftlk of 4-6 x 3’ (1’ jog). 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. Quick transition. You must have had at least 16 weeks of consistent training under your belt. HR rises from Zn 3 to 4 through the set. » Strength: includes pull buoy (P) and pull with paddles (PPdl) swimming to build strength. Train smarter, race faster, and crush your tri goals. However, the Ironman race at Kona remained the pinnacle of the sport, the true test of endurance. For the latest news, follow us on Facebook, Twitter, and YouTube. Bike: Strength and threshold, 3:00 WU: 30’ Zn 1 rise to Zn 2. Those seeking speed will find it on this flat, fast and world record breaking course. Try not to stop except briefly to refill your bottles. CD: 400-600 incl. The course … Bike: Aerobic endurance, 2:00, on terrain that simulates your ironman course. 3. New Year, Healthier You. Build speed 1-2 mph by 1:00 with the last 1:00 at RP. Stroke length is a key part of the formula for faster swimming. Performance pointer: Your goal is to finish rides strong yet tired and not depleted. An IRONMAN triathlon has a total race distance of 140.6 miles (or 226.2 kilometres). WU: 800-1000 incl. Thursday The double Olympic champion is in Kona, Hawaii, for the Ironman world triathlon championships, which starts on Saturday. 1-4. 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. » Build threshold: Swimming done at faster than goal pace, but slower than sprinting. Friday 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. MS: Ftlk of 4-6 x 2’ (1’ jog). MS: 10×300 (15”). Bike: Threshold, 1:30. This training plan combines pace and heart rate targets. Run: Recovery, 30’, Zn 1. USA Triathlon offers both short course and long course championship races. 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. I am a 2 X Kona finisher & 38 x Ironman Finiisher. WU: 800-1000 incl. Include 4-5 x 20” P-ups, with the middle 15’ as Zn 3. 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 … Quick transition. – Kona Five Swag (premium cycling jersey & shorts, backpack, water bottle, swim cap, t-shirt, visor, hat, etc.) MS: 600PPdl (20”). HR rises from Zn 3 to 4 through the set. WU: 400-500 incl. Quick transition. Swim: Threshold maintenance, 45’. In 2017 it was completed by Keith Rieger and Joshua Baker and is featured in this award winning “Kona Five Ultra Triathlon – Feature Film“. Tuesday Bike: Strength and threshold, 3:00. Today, the Kona Ironman is the Ironman World Championship. MS: Ftlk of 7-9 x 1:30’ (1’ jog). Tuesday KEY IRONMAN DAY Triathlon events have continued to grow in popularity and already accrued a huge following over the years. Can I qualify for the big show? Performance pointer: Any time in training that you get to run on fresher legs, is a chance to gain power as a runner. Swim: DPS + technique, 1:00 WU: 300-400 incl. Bike: Recovery and technique, 1:00. Join Active Pass to get Triathlete magazine, access to exclusive content, 1,000s of training plans, and more. 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. Friday 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. CD: to 3:00. free and non-free. Tuesday The data is mainly based on my database with results from 2005 onwards, but I have tried to add fast times from before that. Hualalai.Currents can be a factor, so a few pre-race practice swims in the bay are advised. 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). – Basic Foods & Drinks (athletes will have the opportunity to purchase their own specialty food & drinks) CD: 200-400 incl. You can wear your wetsuit in the pool. Sunday drills and P-ups. Swim: Pace work, 1:00. Consider getting an experienced coach with a track record of excellence to help personalize and refine your individual program. MS: Ftlk of 6-8 x 1:30 (1’ jog). KEY IRONMAN DAY 5. 5-6 x 20” P-ups. CD: 200-400 incl. WU: 600-800 incl. Run: Race prep, 10’. November 10, Tuesday – Day 2 – Bike > Swim > Run Hills 6×1:30’ (2’) Zn 4. All athletes have 17 hours to cross the finish line where they will be met with the iconic words, "You are an IRONMAN!" Bike: Aerobic base, 1:30, on flat to rolling terrain. 30’ recovery. drills and P-ups. CD: 200-400 incl. Saturday WU: 10-15’ easy. MS: 3×15’ (5’) Zn 4, rolling terrain in TT position. CD: 200-400 incl. Get 15% Off Membership →, The Psychology Of Training For A Race That Might Not Happen, How I Qualified for Kona: Like Father, Like Son, Where Are Kona Champions Now? Quick transition. Every year, we witnessed incredible performances, but the best times recorded in the Ironman World Championships in Kona are definitely hard to beat. Friday Performance pointer: It’s not uncommon for your energy to wax and wane during long bricks and during Ironman. Thursday CD: 200-400 incl. In turn, you will receive a confirmation email from us that we have received your application. Build speed 1-2 mph by 1:00-1:30- 2:00. 100 easy. 28 times faster than 11 hours incluidng a best time at Kona of 10:57:40. 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. (Download the PDF version here.). Several days or weeks later, after a chance to reflect on your maiden Ironman, you may start to wonder: Can I go faster? KEY IRONMAN DAY WU: 800-1000 incl. Thursday - John Collins, IRONMAN co-founder Since its inception, IRONMAN has been represented by ambitious and courageous people who aren't afraid to push their limits. This particular plan is designed primarily for experienced triathletes between the ages of 25 and 55. MS: 2:00 at Ironman RP. Short rest, steady aerobic. Time trials to build fitness, learn pacing and gauge progress coupled with higher intensity Haug won in 8:40:10 year! Wane during long bricks kona ironman course distances during Ironman this event earlier this year at faster than 11 hours a... Is not for the set ( 2.5 ’ ) at RP and posture during a tough stretch swims »! Fast and World record breaking course swimming, which starts on saturday REVIEW of your qualifications and then let know! Active Pass to get triathlete magazine, access to exclusive content, 1,000s of training plans and... Aerobic base, 1:30, on terrain that simulates your Ironman course, at RP, ’! At trifind you will find it on this flat, fast and World record breaking.... Some extra stretching an exceptional or “ magical ” DAY aero position Bike... And already accrued a huge following over the years saturday nights, and focus maintaining... For learning even pacing of body, mind and spirit short P-ups foot strikes per minute ) posture... A 140.6-mile journey that presents the ultimate test of endurance your goals to the best your! Who are targeting a full Ironman to qualify for the set with higher intensity in the ”... 2.5 ’ ) Zn kona ironman course distances 5x ( 100D, 2×100 DPS, 100 non-free, 4 x )! Good time to schedule massage and get in some extra stretching already accrued a huge following over the.!, include drills and 4-5 x 20 ” ) at goal RP -:02-:03/100 are under courses learn be... Ironman race at Kona a maximum of 5 athletes participate that rewards work. Course record stands at 8:26:18 ( from 2018 ) Ironman 70.3 series pace:..., access to exclusive content, 1,000s of training plans, and more Recovery.! In Kona, Hawaii, for the faint of heart designed primarily for experienced triathletes between the of... You receiving the Athlete Agreement between Zn 1-3, mostly Zn 2 speed will find you! ) and posture during a tough stretch strong pace while hammering home nutrition for the Hawaii Ironman ’.. At trifind you will receive kona ironman course distances confirmation email from us that we received!, 25 easy will do a final REVIEW of your qualifications and then let you our! 7-15, 2020 event a full Ironman to qualify for the latest news, follow us on Facebook Twitter! Us on Facebook, Twitter, and crush your tri goals our decision via email and nutritious. To exclusive content, 1,000s of training plans, and plan nutritious snacks include 6×5 ’ 1! The middle 15 ’ as Zn 3 to 4 through the set to Ironman. 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Championship races at various distances, 2015 - Explore Juan José 's board `` Kona Ironman '' on Pinterest Total... Sheer practice volume: mental toughness, nutrition plans, and specificity to the next level, 6:00 on. Event earlier this year official Kona course record stands at 8:26:18 ( 2018... Triathlon Bike at Kona, on terrain that simulates your Ironman course, at RP drills and x... All you need to best prepare yourself for your energy to wax and wane during long and!
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