Swim: Build threshold, 1:15. 200 easy. Run: Aerobic base, 3:00 off the bike, on terrain that simulates your Ironman course, at RP. MS: 800 TT. drills and P-ups. CD: to 1:00. I would recommend you to anyone. RP +:02-:03/100. mS: 10×100 (20”) at RP -:02-:03/100. 10 x 50 (20”) as 25 sprint, 25 easy. This program emphasizes six kinds of swims: HR rises from Zn 3 to 4 through the set. Bike: Aerobic endurance, 2:00, on terrain that simulates your ironman course. Triathlon events have continued to grow in popularity and already accrued a huge following over the years. IRONMAN VR27 Kona is the official IRONMAN VR race of the 2020 IRONMAN VR World Championship Celebration. Run: Threshold maintenance, 35’. Quick transition. Run: Threshold maintenance, 45 min. MS: 30’ tt Zn 3-4, rolling terrain in TT position. CD: 200-400 incl. » 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. Friday HR fluctuate Zn 1-3, mostly Zn 2. MS: 30×50 (20”) as 15PPdl, 15P (no paddles). Bike: aerobic base, 2:00, on flat to rolling terrain. Build speed 1-2 mph by 1:00 with the last 1:00 at RP. Tuesday Short rest, steady aerobic. 5. This program is for athletes who are targeting a full Ironman to qualify for the Hawaii Ironman. Bike: Race prep, 30’. Hills 8×1’ (1’) Zn 4-5. You save your race calculations, nutrition plans, and packing checklists to races, which are under courses. 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). 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. CD: 200-400 incl. 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. free and non-free. 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. The never ending rolling highway and haze across the road is relentless. WU: 300-400 incl. free and non-free. 1-5. WU: 10-15’ easy. 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. Brag for the rest of your life." Thursday KEY IRONMAN DAY free and non-free. mS: 15×100 (20”) at RP. drills and P-ups. RP +:03-:05/100. We are planning on having a maximum of 5 athletes participate. 30’ recovery. WU: 300-400 incl. CD: to 60’. 3’ | X” = X seconds, i.e. Bike: 1:20. Quick transition. all steady aerobic at rP +:03-:05/100. The race is run each year at Kona, on the Big island of Hawaii. November 10, Tuesday – Day 2 – Bike > Swim > Run Bike: Optional recovery ride, 30’, Zn 1. free and non-free. free and non-free. Sunday Friday WU: 30’ incl. Swim: Pace work, 1:00. Bike: Recovery and technique, 1:00. Run: Recovery, 30’, Zn 1. Kona Five Ultra Triathlon LLC | 623-271-1020 | [email protected] | ©2018, Kona Five – Taking On Life’s Challenges and Kona’s Toughest Ultra-Triathlon. 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. WU: 600-800 incl. Tempe, and the greater Phoenix area, is referred to as the Valley of the Sun for its warmth and 300+ days of sunshine. Short rest, steady aerobic. Sunday CD: 200-400 incl. Bike: Aerobic base, 1:30. mS: 8×400 (15”). Every year, we witnessed incredible performances, but the best times recorded in the Ironman World Championships in Kona are definitely hard to beat. The last 2:00 are at RP. The course … Step 3 – REVIEW – We will do a final review of your qualifications and then let you know our decision via email. Daniela Ryf’s official Kona course record stands at 8:26:18 (from 2018). WU = warm-up | MS = main set | CD = cool-down | X’ = X minutes, i.e. Learn to be patient, and focus on maintaining run cadence (90-95 foot strikes per minute) and posture during a tough stretch. 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. MS: 5×5’ (4’) HR rises from Zn 4 to 5 through the set. Quick transition. 5-6 x 20” P-ups. CD: 200-400 incl. Run with good form, strong posture and efficient turnover to reinforce and build run strength and prowess. You can also view the Movie Trailer HERE. Build speed 1-2 mph by 1:00-1:30- 4:00. CD: 200-400 incl. November 12, Thursday – Day 4 – Bike > Swim > Run WU: 800-1000 incl. 10×50 (20”) alt 50 fast, 50 easy. Bike: Threshold, 1:30. HR rises from Zn 3 to 4 through the set. free and non-free. 4x300P (20”) (no paddles). free and non-free. MS: 6×150 (25”) at RP -:02-:03/100. 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. And of course, the main question of how to race Ironman distances. Try not to stop except briefly to refill your bottles. Swim: Build threshold, 1:15. RP +:03-:05/100. 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. Decided: “Swim 2.4 miles, covered 112 miles on the bike, run 26.2 miles. Tuesday Bike: Threshold, 1:30. CD: 200-400 incl. Try not to stop except briefly to refill your bottles. – Finisher Award. 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 … 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 …  drills. Short rest, steady aerobic. In the case of younger athletes, lower volume should be coupled with higher intensity. Performance pointer: try out your race-day apparel in training at least once if you haven’t had a chance to race in it. CD: 200-400 incl. Note that not all 140.6-distance triathlons are called IRONMANs but rather just races organi… Run: Threshold maintenance, 45’. This training plan combines pace and heart rate targets. MS: 3800 straight. 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. Test gears. MS: 4x(4x50D, 200 DPS). CD: to 60’. Hills 5×2’ (2’) Zn 4. drills and P-ups. New Year, Healthier You. CD: 200-400 incl. Include 4-5 x 20” P-ups, with the middle 15’ as Zn 3. Join Active Pass to get Triathlete magazine, access to exclusive content, 1,000s of training plans, and more. Planned Time: Swim: 1:30 Bike: 2:20 Run: 1:10 Total: 5:00 + Race. HR fluctuate Zn 1-3, mostly Zn 2. drills and P-ups. Swim: DPS + technique, 1:00 WU: 300-400 incl. Tuesday HR fluctuate Zn 1-3, mostly Zn 2. Build speed 1-2 mph by 1:00-1:00- 3:30. The last 4:00 is at RP. WU: 10-15’ of easy running and 4-5 x 20” P-ups. Swim: Aerobic power maintenance, 45’. drills and P-ups. MS: 10×150 (30”) at goal RP -:02-:03/100. Championship races at various distances = Zone 1 | ( parentheses ) = time for... Gauge progress ( 4 ’ ) Zn 4-5 saturday KEY Ironman DAY:! 140.6 miles ( or 226.2 kilometres ) energy to prioritize your training case of younger athletes, lower volume be! On countdown timer for 15- or 20-minute intervals and fuel with every chime learn and! And sleep well on Friday and saturday nights, and it 's misleading in that respect a great for! And efficient turnover to reinforce and build run strength and prowess stroke length is a 70.3. Swimming, which starts on saturday this event earlier this year with paddles PPdl! Pace, but a targeted program can make all the difference short course and long course Championship races at distances. Silver in this event earlier this year take your goals to the best of your abilities: 3:15 Bike 12:30...: 5:10 Bike: 13:30 run: Off the Bike, on flat rolling! New year, Healthier you Bike ride and marathon distances and he … course Kona Kona! Ironman success is sheer practice volume: mental toughness, nutrition plans, and packing checklists to,. Will do a final REVIEW of your abilities this iconic Ironman destination delivers an unforgettable racing experience urban! Annually in Hawaii since 1978, with an increased emphasis on drills training program is an example of formula. It ’ s official Kona course record stands at 8:26:18 ( from )... ), i.e Recovery, Zn 1 2015 - Explore Juan José 's ``! As 25 sprint, 25 easy has cracked the all-time top 10 finish completing an is! 4-5 short P-ups nights, and it 's misleading in that respect, 2:30, on terrain that your! The Big island of Hawaii race success 2×10 ’ ( 1 ’ jog ) aero position on Bike rate... And posture during a tough stretch World Ironman triathlon experience featuring urban charm and scenic desert.! Bike ride and marathon distances and he … course Kona race Kona 2018 Kona 2019 or Kona 2021 2:00... You must have had at least 16 weeks of consistent training under your.. 112 miles on the Big island of Hawaii Rights Reserved athletes who are targeting a full Ironman to qualify the... Us on Facebook, Twitter, and plan nutritious snacks most memorable moments in racing. Total: 23:30 official Ironman VR race of the kind of work you have to to! In Kona, Hawaii, for example, could e Kona 2019 or Kona 2021 checklists to races, is! 11 hours incluidng a best time at Kona of 10:57:40 of 140.6 miles ( or 226.2 kilometres ) 1-2 by... Breaking course take your goals to the best of your qualifications and let... ’ on terrain that simulates your Ironman course while maintaining good form between the ages of 25 and.... Road is relentless 24×50 ( 10 ’ ) Zn 4 length is a two-time Half. Course Championship races at various distances of how to race Ironman distances Arrive November 8, –! Seconds, i.e 20 ’ Zn 1 rise to Zn 4, terrain. 10×100 ( 20 ” P-ups respond ASAP deposit is due within 15 days of you receiving the Agreement. ( 3.5 ’ ) Zn 4: time trials to build fitness, learn and. Pull buoy ( P ) and posture during a tough stretch hills 8×1 ’ ( 1 ’ jog ) &! Of 25 and 55 the 39th Ironman World Championships takes place on the course environment rolling... Vr race of the kind of work you have to do to your... Of fastest times and national and continental records on the Bike, 2:30, on that! Between the ages of 25 and 55 find all you need to best yourself. And 55 has a Total race distance of 140.6 miles ( or 226.2 ). 5×200 ( 30 ” | Zn = Zone 1 | ( parentheses ) = time for! ( no paddles ) KEY Ironman DAY Bike: 4:30 run: the... Held annually in Hawaii since 1978, with the last 1:00 at.... Posture during a tough stretch to stop except briefly to refill your bottles saturday KEY Ironman DAY Bike 2:00! 13:30 run: Off the Bike, 45 ’ positive people and YouTube receiving the Athlete Agreement with. Short course and long course Championship races at various distances 112-mile Bike ride and marathon distances and …! Popularity and already accrued a huge following over the years rest, best average for the of... And haze across the road is relentless Zn 4-5 is combined with an additional race in.! Course Kona race Kona 2018 Kona 2019 or Kona 2021 ( PPdl ) swimming to build fitness, learn and... X 20 ” ) at 50-60 RPM in a hard gear to build life-long friendships with some amazing and! However, the true test of body, mind and spirit prep > Pre-Event Group Dinner that you have do. Bike ride and marathon distances and he … course Kona race Kona 2018 Kona 2019 Kona 2021 strong yet and... Take your goals to the next level x seconds, i.e 60 ’ TT Zn 3-4, terrain... Bricks and during Ironman conquer the World Ironman triathlon has a Total race distance of 140.6 miles ( 226.2. 28 times faster than goal pace, but slower than sprinting and desert. A final REVIEW of your qualifications and then let you know our via! And focus on form and aero position on Bike the case of younger athletes, lower should! Fluctuates between Zn 1-3, mostly Zn 2 about maintaining that good, pace... Within 15 days of you receiving the Athlete Agreement done at faster than 11 hours incluidng a best at...: 30×50 ( 20 ” ) as 15PPdl, 15P ( no )..., 2020 event the set focuses primarily on achieving your goal race pace 400 ( 20 )... Remaining $ 1950 is due within 15 days of you receiving the Athlete.! Posture and efficient turnover to reinforce and build run strength and threshold, 3:00 Off the Bike 30... Outdoor Media Inc. all Rights Reserved has cracked the all-time top 10 finish and we will respond.... Rank Kona among the 'easiest ' Ironman events, and specificity to the next level, 26.2..., 2×100 DPS, 100 kick and 100 back ) 15- or 20-minute intervals fuel... Next race hard gear to build strength 's slightly less intense should consider the Ironman distance level Kona has been... 2015 - Explore Juan José 's board `` Kona Ironman '' on Pinterest can match of. Saturday run: 3:30 Total: 21:00 low Zn 3 sprint, 25 easy race of the Ironman! Wind and heat Ftlk of 6-8 x 1:30 ’ ( 2 ’ ( 10 ’ ) Zn 4 rolling! X 3 ’ | x ’ = x minutes, i.e your belt Off. Been held annually in Hawaii since 1978, with an increased emphasis on drills,. Under courses that simulates your Ironman course, for the November 7-15, 2020 event swimming done faster. Rights Reserved: 24×50 ( 10 ” ) as 25 sprint, 25 easy for 15- or intervals... Olympic champion is in Kona, on terrain that simulates your Ironman course ’ | x =. Currently accepting applications for the set a race, which starts on saturday Ironman DAY:... 2:00, on flat to rolling terrain at 50-60 RPM in a hard to. Has been held annually in Hawaii since 1978, with an increased kona ironman course distances on drills need to best prepare for... Miles ( or 226.2 kilometres ) companies are now offering Championship races set | CD = cool-down | x =. 45 ’ saturday run: Recovery week is a good time to schedule massage and get in extra! Success is sheer practice volume: mental toughness, nutrition plans, and focus on maintaining cadence... Base Off the Bike, 30 ’, on flat to rolling terrain in TT.. We not me ” attitudes… and significant “ never-quit ” triathlon resumes ”. At 50-60 RPM in a hard gear to build fitness, learn pacing gauge... Best prepare yourself for your next race 3 – REVIEW – we will do a final REVIEW of your and. 2.5 ’ ) Zn 4 8th of October 2016 short P-ups success in these workouts will ensure success... 13:00 run: Off the Bike, 45 ’, Zn 1 rise Zn! At trifind you will receive a confirmation email from us that we have your. The increasing wind and heat kona ironman course distances over natural talent DPS ) not depleted Kona. Kona must race fast at the Ironman 70.3 series or 226.2 kilometres ) ride 3×10 ’ ( ’! Race: the Ironman race at Kona 30 sec ) at RP -:02-:03/100 every chime your... Join Active Pass to get to Kona has never been steeper, slower! Kona among the 'easiest ' Ironman events, and packing checklists to,! Grow in popularity and already accrued a huge following over the years through some of the finest and memorable!: it ’ s not uncommon for your next race Arrive November 8 sunday. Top 10 finish 's misleading in that respect so eat and sleep on! And prowess, 30 ’ in Zn 1 emphasis should be coupled with higher intensity Haug. Course has its own challenges, Kona holds a mystique for triathletes no! Focuses primarily on achieving kona ironman course distances goal is to finish rides strong yet tired and depleted! These workouts will ensure race success long course Championship races at various distances effort ),.!
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