How to improve your times in Ironman? Can you calculate the race time?

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Scientists have observed the common key points that must be made to improve the times in a long distance test such as an Ironman.

According to the triathlete.com page, Swiss scientists * indicate that predict the success of an athlete in an Ironman event. For this they have relied on 76 studies performed on triathletes in tests on Ironman distance, where common points were observed to succeed in a test of these characteristics.

Age

On average the age to achieve the best performance was between 30 and 35 years, both for male and female athletes. Studies also show that performance also increases every year.

Body Mass and Fat

Lower body mass and lower fat index is associated with a quick race in Ironman events

Training

The fastest finishers (Less than 10 hours and 30 minutes) tend to train more than average than those who end up with the worst time in the finish line.

In fact the average hours of training in both men and women is 14 hours a week, divided into 2,5 hours of swimming, 7,5 hours of cycling and 4 hours of carera on foot.

Intensity

A lower intensity during training was associated with faster times in the test. A significant correlation was established between the time spent training in the 1 Zone and the best times in the race.

Costumer

The number of tests completed in the distance gives you many points to get better times in an Ironman. Athletes who have participated in more long distance triathlons are faster than those who start or have less experience.

Personal brand

If what you are looking for is to overcome your personal mark, the scientists suggest that you have to train for competitions that have shorter distances. Olympic Marathons and Triathlons make the difference to improve time in an Ironman.

Formula to calculate your time in Ironman

After analyzing a database of triathletes who participated in marathons and Olympic triathlons, the researchers determined a formula to determine the time a triathlete can finish an Ironman:

MENS:

Ironman Race Time (minutes) = 152.1 minutes + 1.964 × personal best in the Olympic distance triathlon (minutes) + 1.332 × personal best time in a marathon (minutes)

WOMEN:

Ironman Race Time (minutes) = 186.3 minutes + 1.595 × personal best in the Olympic distance triathlon (minutes) + 1.318 × personal best time in a marathon (minutes)

* The page does not cite the study reference

Photo: Ironman / triathlete