IRONMAN 70.3 Time & Pace Calculator
Enter your swim, bike and run (as a time or a pace) and this triathlon pace calculator builds your IRONMAN 70.3 (half IRONMAN): finish time, race clock after every leg, run splits and where you would rank among 427,898 real age-group finishers from 126 races, overall, by sex and in your age group.
IRONMAN 70.3 pace chart by finish time
How age-groupers split their race depending on their finish time. Tap a row to load it into the calculator.
| Target | Swim | T1 | Bike | T2 | Run | Sample |
|---|---|---|---|---|---|---|
| 4:45 | 32:521:44/100m1:35/100yd | 4:20 | 2:28:2536.4 km/h22.6 mph | 2:57 | 1:36:264:34/km7:21/mi | 14,583 |
| 5:00 | 34:401:49/100m1:40/100yd | 4:50 | 2:35:0434.8 km/h21.6 mph | 3:18 | 1:42:094:50/km7:47/mi | 21,207 |
| 5:15 | 36:121:54/100m1:45/100yd | 5:21 | 2:41:3633.4 km/h20.8 mph | 3:40 | 1:48:105:08/km8:15/mi | 26,190 |
| 5:30 | 37:411:59/100m1:49/100yd | 5:51 | 2:48:1732.1 km/h19.9 mph | 4:05 | 1:54:055:24/km8:42/mi | 30,097 |
| 5:45 | 39:062:03/100m1:53/100yd | 6:20 | 2:54:4830.9 km/h19.2 mph | 4:29 | 2:00:165:42/km9:10/mi | 31,612 |
| 6:00 | 40:242:08/100m1:57/100yd | 6:44 | 3:01:2929.8 km/h18.5 mph | 4:52 | 2:06:316:00/km9:39/mi | 29,568 |
| 6:15 | 41:342:11/100m2:00/100yd | 7:06 | 3:07:4028.8 km/h17.9 mph | 5:18 | 2:13:236:19/km10:10/mi | 26,079 |
| 6:30 | 42:492:15/100m2:04/100yd | 7:32 | 3:13:3927.9 km/h17.3 mph | 5:45 | 2:20:156:39/km10:42/mi | 22,516 |
| 6:45 | 43:582:19/100m2:07/100yd | 7:57 | 3:20:0927.0 km/h16.8 mph | 6:10 | 2:26:456:57/km11:12/mi | 18,696 |
| 7:00 | 45:232:23/100m2:11/100yd | 8:21 | 3:26:1526.2 km/h16.3 mph | 6:33 | 2:33:287:16/km11:42/mi | 15,046 |
| 7:15 | 46:242:27/100m2:14/100yd | 8:41 | 3:32:1525.4 km/h15.8 mph | 6:54 | 2:40:477:37/km12:16/mi | 11,829 |
| 7:30 | 47:372:30/100m2:17/100yd | 8:54 | 3:38:1224.7 km/h15.4 mph | 7:08 | 2:48:097:58/km12:50/mi | 9,005 |
| 7:45 | 48:472:34/100m2:21/100yd | 9:17 | 3:44:0224.1 km/h15.0 mph | 7:24 | 2:55:318:19/km13:23/mi | 6,774 |
FAQ
How long does an IRONMAN 70.3 take?
The average age-grouper finishes an IRONMAN 70.3 in 6:01 (median 5:55): 5:55 for men and 6:22 for women. The standard cutoff to finish is 8:30 from the start.
What is a good IRONMAN 70.3 time?
Under 5:55 puts you in the faster half of age-groupers; under 5:21, in the top 25%; and under 4:53, in the top 10%.
How long is each leg of an IRONMAN 70.3?
Median age-group times are 39:17 for the 1.9 km swim (2:04/100m or 1:53/100yd), 2:58:02 for the 90 km bike (30.3 km/h or 18.8 mph) and 2:03:55 for the 21.1 km run (5:52/km or 9:27/mi).
What pace do I need for a sub-6 hour IRONMAN 70.3?
Age-groupers finishing around 6 hours swim 40:24 (2:08/100m or 1:57/100yd), ride 3:01:29 (29.8 km/h or 18.5 mph) and run 2:06:31 (6:00/km or 9:39/mi), with 11:36 of transitions.
How we calculate it
The chart comes from age-group finishers (no PROs) of 316 comparable editions of 126 races, excluding World Championships and shortened legs. For each target we take everyone who finished within ±5 minutes, the median share of their time spent on each leg, and scale it so the plan adds up to the target exactly. Paces assume a 1.9 km swim, a 90 km bike and a 21.1 km run; real courses vary a little.
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