MS: 5×5’ (4’) HR rises from Zn 3 to 4 through the set. 5. 4. The race is run each year at Kona, on the Big island of Hawaii. You can wear your wetsuit in the pool. free and non-free. 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. 5-6 x 20” P-ups. CD: 200-400 incl. For a triathlete, completing an Ironman is the challenge to top all challenges. WU: 300-400 incl. RP +:03-:05/100. Learn the distances and other key facts. CD: 200-400 incl. Quick transition. 10 x 50 (20”) as 25 sprint, 25 easy. The very best will embark on a 140.6-mile journey that presents the ultimate test of body, mind and spirit. Build speed 1-2 mph by 1:00-1:00- 3:30. WU: 10-15’ of easy running and 4-5 x 20” P-ups. 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. CD: 200-400 incl. RP +:03-:05/100. free and non-free. Bike: Recovery and technique, 1:00. CD: to 1:30. mS: 8×400 (15”). Several days or weeks later, after a chance to reflect on your maiden Ironman, you may start to wonder: Can I go faster? Run: Threshold maintenance, 50’.  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. 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. Thursday free and non-free. – Finisher Award. Run: Threshold maintenance, 45’. Swim: Aerobic power, 1:15. 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. Run: Aerobic base off the bike, 2:30, on terrain that simulates your ironman course, at RP. MS: 4x(4x50D, 200 DPS). MS: Ftlk of 6-8 x 1:30 (1’ jog). 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). November 13, Friday – Day 5 – Bike > Swim > Run WU: 600-800 incl. Course Kona Race Kona 2018 Kona 2019 Kona 2021. WU: 600-800 incl. Thursday CD: to 3:00. All athletes have 17 hours to cross the finish line where they will be met with the iconic words, "You are an IRONMAN!" The never ending rolling highway and haze across the road is relentless. – Lodging in the Kona Five House for 9 days / 8 nights 10×50 kick (30”) desc. Run: Aerobic base, 3:00 off the bike, on terrain that simulates your Ironman course, at RP. MS: 5×200 (30 sec) at RP -:02-:03/100. CD: to 1:00. free and non-free. Include in your ride 4×7’ (3.5’) at 50-60 RPM in a hard gear to build strength. 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. Hualalai.Currents can be a factor, so a few pre-race practice swims in the bay are advised. Search for Ironman and half Ironman triathlon races in our Ironman 2018 triathlon distances Race Calendar. HR rises from Zn 3 to 4 through the set. MS: 8×300 (30”). KEY IRONMAN DAY HR fluctuate Zn 1-3, mostly Zn 2. HR rises from Zn 3 to Zn 4 through the set. 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. drills and P-ups. Run: Threshold maintenance, 45 min. Start two-week taper—training volume gradually reduces. WU: 30’ incl. MS: Ftlk of 4-6 x 2’ (1’ jog). Stroke length is a key part of the formula for faster swimming. 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. Qualifying for Kona is a big goal. Quick transition. The competition to get to Kona has never been steeper, but a targeted program can make all the difference. Bike: Aerobic endurance, 6:00, on terrain that simulates your ironman course. Lower volume week. Then a race, which is under a course, could e Kona 2019 or Kona 2021. Run: Aerobic endurance, 1:00, as 20’ Zn 1, the remaining time is Zn 2 to low Zn 3. drills and P-ups. New Year, Healthier You. Swim: Build threshold, 1:15. HR rises from Zn 3 to 4 through the set. Steady aerobic. Saturday MS: Ftlk of 3-4 x 6’ (3’ jog). Draw confidence from knowing that you have prepared to the best of your abilities. Include 6×5’ (2.5’) at 50-60 RPM in a hard gear to build strength.  CD: 200-400 incl. WU: 800-1000 incl. WU: 10-15’ of easy running and 4-5 x 20” P-ups. Zn 1 = Zone 1 | (parentheses) = time indication for rest in between intervals or tasks, i.e. Run: Recovery, 30’ in Zn 1. Note that not all 140.6-distance triathlons are called IRONMANs but rather just races organi… 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). rP +:03- :05/100. continue two-week taper. Quick transition. MS: 600PPdl (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. WU: 300-400 incl. Bike: Aerobic endurance, 2:00, on terrain that simulates your ironman course. 1. HR fluctuate Zn 1-3, mostly Zn 2. This program is for athletes who are targeting a full Ironman to qualify for the Hawaii Ironman. Swim: Aerobic power, 1:30. mS: 6×50 (20”) as 25 sprint, 25 easy. MS: 4×200 (20”). Bike: Aerobic base, 1:30, flat to rolling terrain. MS: 2:00 at Ironman RP. November 15, Sunday – Athletes Depart, – Coaching & Guidance by Event Founder & Director ~ Keith Rieger WU: 10-15’ easy.  Quick transition. MS: 20×100 as 5x(100D, 2×100 DPS, 100 kick and 100 back). KEY IRONMAN DAY KEY IRONMAN DAY 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. Tempe, and the greater Phoenix area, is referred to as the Valley of the Sun for its warmth and 300+ days of sunshine. 3’ | X” = X seconds, i.e. Test gears. 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: 800-1000 incl. free and non-free. Include in your ride 3×10’ (5’) at 50-60 RPM in a hard gear to build strength. drills and P-ups. CD: 200-400 incl. – Basic Foods & Drinks (athletes will have the opportunity to purchase their own specialty food & drinks) Monday Build speed 1-2 mph by 1:00 with the last 1:00 at RP. WU: 30’ easy. Performance pointer: try out your race-day apparel in training at least once if you haven’t had a chance to race in it. RP +:03-:05/100. drills and P-ups. You should be healthy and willing to commit a fair bit of time and energy to prioritize your training. Swim: Pace work, 1:00. 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. free and non-free. Here’s a list of fastest times and national and continental records on the Ironman distance. Bike: Strength and threshold, 3:00 WU: 30’ Zn 1 rise to Zn 2. free and non-free. 500 free easy, great technique. HR rises from Zn 3 to 4 through the set. Step 4 – AGREEMENT – If you are offered a spot in our event, we will forward an Athlete Agreement for you to review & sign. WU: 30’ Zn 1 rise to Zn 2. mS: 60’ tt Zn 3-4, rolling terrain in TT position. USA Triathlon offers both short course and long course championship races. CD: to 3:00. Outside of this age bracket, training emphasis should be shifted to less overall volume and more recovery time. HR fluctuate Zn 1-3, mostly Zn 2. November 12, Thursday – Day 4 – Bike > Swim > Run Swim: Build threshold, 1:15. Swim: DPS + technique, 1:00 WU: 300-400 incl. CD: 200-400 incl. Include 4-5 x 20” P-ups, with the middle 15’ as Zn 3. Eat often and regularly, especially early in the session when you aren’t as hungry yet. Swim: Threshold maintenance, 45’. 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. Saturday 200 easy. drills and P-ups. mS: 15×100 (20”) at RP. Creating success in these workouts will ensure race success. Try not to stop except briefly to refill your bottles. Build speed 1-2 mph by 1:00-1:30- 2:00. I am a 2 X Kona finisher & 38 x Ironman Finiisher. The course … Last update: December 9th, 2020 (2019 and 2020 results and changes are shown with a green background). CD: 200-400 incl. 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! » 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. KEY IRONMAN DAY MS: Ftlk of 4-6 x 3’ (1’ jog). CD: 200-400 incl. Run 26.2. Ironman is one sport that rewards solid work ethic over natural talent. mS: 10×100 (20”) at RP -:02-:03/100. WU = warm-up | MS = main set | CD = cool-down | X’ = X minutes, i.e. CD: to 1:00. CD: to 45’. Performance pointer: Your goal is to finish rides strong yet tired and not depleted. Sunday Wednesday Swim: Pace work, 1:00. Monday WU: 10-15’ of easy running and 4-5 x 20” P-ups. Run: Threshold maintenance, 1:00. WU: 800-1000 incl. 200 easy.  free and non-free. Ironman distances. Performance pointer: Weekends have long sessions, so eat and sleep well on Friday and Saturday nights, and plan nutritious snacks. Run: Off the bike, 30’, on terrain that simulates your ironman course, at RP. Every year, we witnessed incredible performances, but the best times recorded in the Ironman World Championships in Kona are definitely hard to beat. In 2018, it was ranked as the “3rd hardest triathlon in the world” by 220 Triathlon Magazine. Consider getting an experienced coach with a track record of excellence to help personalize and refine your individual program. Flat to rolling. Wednesday Bike: 2:30. RP +:03-:05/100. Triathlon events have continued to grow in popularity and already accrued a huge following over the years. Try not to stop except briefly to refill your bottles. 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 … WU: 30’ Zn 1 rise to Zn 2. drills and P-ups. Short rest, steady aerobic. To build life-long friendships with some amazing athletes and super kind & positive people. “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. Bike: Optional recovery ride, 30’, Zn 1. drills and P-ups. Run with good form, strong posture and efficient turnover to reinforce and build run strength and prowess. 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. MS: 4x(100D, 2x100DPS). Day off: Walk and stretch. Swim: Strength, 1:15. 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. Officially sanctioned Ironman events quickly spread worldwide. This program emphasizes six kinds of swims: All steady aerobic rP +:03-:05/100. Sunday CD: 200-400 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“. WU: 10-15’ of easy running and 4-5 x 20” P-ups. WU: 10-15’ easy. HR rises from Zn 3 to 4 through the set. drills and P-ups. WU: 800-1000 incl. For the latest news, follow us on Facebook, Twitter, and YouTube. 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 … Monday WU: 600-800 incl. Get 15% Off Membership → Day off: Walk and stretch. Photo: Tom Pennington/Getty Images for Ironman. Friday CD: to 50’. This particular plan is designed primarily for experienced triathletes between the ages of 25 and 55. "Swim 2.4 Miles. Bike: aerobic base, 2:00, on flat to rolling terrain. MS: 10×300 (15”). 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? Build by 2:00. Swim: Pace work, 1:00. Tuesday Thursday  Athletes looking for a challenge that's slightly less intense should consider the Ironman 70.3 series. Quick transition. Sunday free and non-free. Bike: Recovery and technique, 1:00. Build speed 1-2 mph by 1:00-1:30- 4:00. CD: to 1:30. Tuesday This would be on a steady day, not on an exceptional or “magical” day! drills and P-ups. CD: 200-400 incl. Run: Recovery, Zn 1, 30’. free and non-free. Decided: “Swim 2.4 miles, covered 112 miles on the bike, run 26.2 miles. CD: 200-400 incl. Swim: Threshold test, 1:15. Bike: 2:00. Athletes who want to qualify for Kona must race fast at the Ironman distance level. Bike: Recovery and technique, 1:00. 200 TT. 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. » Strength: includes pull buoy (P) and pull with paddles (PPdl) swimming to build strength. Run: Off the bike for 20’ on terrain that simulates your Ironman course, at RP. In turn, you will receive a confirmation email from us that we have received your application. drills. – Pre-Event Dinner and Post-Event Brunch Hills 6×1:30’ (2’) Zn 4. 10×50 (20”) as 25 sprint, 25 easy. Step 5 – ENTRY FEE – A $1000 deposit is due within 15 days of you receiving the Athlete Agreement. Short rest, steady aerobic. Day off: Walk and stretch. RP +:02-:03/100. CD: 200-400 incl. 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. free and non-free. Bike: Aerobic base, 1:30. Planned Time: Swim: 3:30 Bike: 5:00 Run: 2:30 Total: 11:00. November 9, Monday – Day 1 – Bike > Swim > Run Try not to stop except briefly to refill your bottles. The data is mainly based on my database with results from 2005 onwards, but I have tried to add fast times from before that. 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. HR fluctuate Zn 1-3, mostly Zn 2. Tuesday  this session is combined with an increased emphasis on drills. WU: 300-400 incl. Swim: Aerobic power, 1:30. » Pace work: this swim focuses primarily on achieving your goal race pace. Other event management companies are now offering championship races at various distances. MS: 800 TT. drills and P-ups. Include 5-10’ at RP. CD: 200-400 incl. WU: 600-800 incl. Swim: Build threshold, 1:15. mS: 24×50 (10”) short rest, best average for the set. This training program is an example of the kind of work you have to do to take your goals to the next level.