Thursday Draw confidence from knowing that you have prepared to the best of your abilities. free and non-free. 10×50 (20”) as 25 sprint, 25 easy. report 100 splits and finishing HR for all TTs. The competition to get to Kona has never been steeper, but a targeted program can make all the difference. MS: 5×200 (30 sec) at RP -:02-:03/100. WU: 600-800 incl. Bike: 2:00 WU: 30’ easy. free and non-free. Thursday 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. MS: 5×5’ (4’) HR rises from Zn 4 to 5 through the set. WU: 600-800 incl. I would recommend you to anyone. Athletes looking for a challenge that's slightly less intense should consider the Ironman 70.3 series. free and non-free. HR rises from Zn 3 to 4 through the set. KEY IRONMAN DAY MS: 3800 straight. Wednesday How to conquer the World Ironman Triathlon Bike at Kona. » Build threshold: Swimming done at faster than goal pace, but slower than sprinting. Swim: Aerobic power, 1:15. 200 easy. Run: Threshold maintenance, 45 min. The Ironman World Championship has been held annually in Hawaii since 1978, with an additional race in 1982. WU: 600-800 incl. Performance pointer: Windy days offer a chance to practice patience and to focus on form and aero position on bike. Swim: Aerobic power, 1:30. Consider getting an experienced coach with a track record of excellence to help personalize and refine your individual program. New Year, Healthier You. MS: 4x(100D, 2x100DPS). WU: 30’ incl. Run with good form, strong posture and efficient turnover to reinforce and build run strength and prowess. Try not to stop except briefly to refill your bottles. This iconic IRONMAN destination delivers an unforgettable racing experience featuring urban charm and scenic desert vistas. free and non-free. Run: Recovery, 30’ in Zn 1. Sunday This time would rank Kona among the 'easiest' Ironman events, and it's misleading in that respect. 5-6 x 20” P-ups. Swim: Aerobic power, 1:30. CD: 200-400 incl. Day off: Walk and stretch. A large part of ironman success is sheer practice volume: mental toughness, nutrition, hydration, and specificity to the course environment. Include in your ride 3×10’ (5’) at 50-60 RPM in a hard gear to build strength. CD: to 45’. Hualalai.Currents can be a factor, so a few pre-race practice swims in the bay are advised. Sunday HR fluctuate Zn 1-3, mostly Zn 2. Bike: Threshold, 1:30. 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). 5-6 x 20” P-ups. Friday drills and P-ups. Performance pointer: Your goal is to finish rides strong yet tired and not depleted. Swim: Aerobic power, 1:40. Bike: Aerobic base, 3:00, on flat to rolling terrain. HR rises from Zn 3 to Zn 4 through the set. 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. Sunday You can wear your wetsuit in the pool. Build speed 1-2 mph by 1:00-1:00- 3:30. free and non-free. Outside of this age bracket, training emphasis should be shifted to less overall volume and more recovery time. free and non-free. drills and P-ups. » TT: time trials to build fitness, learn pacing and gauge progress. 1-5. free and non-free. CD: 200-400 incl. MS: 800 TT. Bike: Recovery and technique, 1:00. 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. He’s also made IRONMAN Wales a particular goal in recent years, finishing second in … Can I qualify for the big show? 10×50 (20”) alt 50 fast, 50 easy. Bike: Recovery and technique, 1:00. In 2017 it was completed by Keith Rieger and Joshua Baker and is featured in this award winning “Kona Five Ultra Triathlon – Feature Film“. free and non-free. – Finisher Award. Qualifying for Kona is a big goal. Swim: Strength, 1:15, 3500 total. 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. free and non-free. MS: 3×15’ (5’) Zn 4, rolling terrain in TT position. CD: 200-400 incl. HR rises from Zn 3 to 4 through the set. Wednesday CD: 400-600 incl. 1. drills and P-ups. Quick transition.  KEY IRONMAN DAY 10 x 50 (20”) as 25 sprint, 25 easy. Swim: Strength, 1:15. Bike: 1:20. 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. free and non-free. mS: 5-6 x 1:30 (45”) high RPM (105+) and 5’ single-leg drill alt left leg and right leg by 45”. Zn 1 = Zone 1 | (parentheses) = time indication for rest in between intervals or tasks, i.e. free and non-free. drills and P-ups. 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 … Include 5-10’ at RP. Bike: Strength and threshold, 3:00. WU: 300-400 incl. HR fluctuate Zn 1-3, mostly Zn 2. Bike: Optional recovery ride, 30’, Zn 1. MS: 6×100 (30”) at RP. free and non-free. Those seeking speed will find it on this flat, fast and world record breaking course. MS: 8×300 (30”). “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. Saturday Planned Time: Swim: 3:30 Bike: 5:00 Run: 2:30 Total: 11:00. MS: 4×200 (20”). Bike: Strength and threshold, 3:00 WU: 30’ Zn 1 rise to Zn 2. 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. drills and P-ups. November 11, Wednesday – Day 3 – Bike > Swim > Run KEY IRONMAN DAY Run: Off the bike for 20’ on terrain that simulates your Ironman course, at RP. MS: 20×100 as 5x(100D, 2×100 DPS, 100 kick and 100 back). Sunday drills and P-ups. Thursday WU: 10-15’ easy. Step 4 – AGREEMENT – If you are offered a spot in our event, we will forward an Athlete Agreement for you to review & sign. Get 15% Off Membership → Quick transition. 10×50 (20”) as 25 sprint, 25 easy. 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 … The very best will embark on a 140.6-mile journey that presents the ultimate test of body, mind and spirit. IRONMAN VR27 Kona is the official IRONMAN VR race of the 2020 IRONMAN VR World Championship Celebration. WU: 400-500 incl. RP +:03-:05/100. MS: 4x(4x50D, 200 DPS). 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. WU: 600-800 incl. 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. 10’ Zn 3. drills and P-ups. Bike: Aerobic base, 1:30, on flat to rolling terrain. WU: 10-15’ of easy running and 4-5 x 20” P-ups. Build speed 1-2 mph by 1:00 with the last 1:00 at RP. Friday Run: Threshold maintenance, 1:00. The Half Ironman is the primer for the ultimate race: the Ironman. WU: 300-400 incl. This program is for athletes who are targeting a full Ironman to qualify for the Hawaii Ironman. free and non-free. free and non-free. CD: 200-400 incl. Short rest, steady aerobic. Performance pointer: Recovery week is a good time to schedule massage and get in some extra stretching. The remaining $1950 is due by August 1st. this is a great set for learning even pacing. 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. Build speed 1-2 mph by 1:00-1:30- 4:00. Oct 10, 2015 - Explore Juan José's board "KONA IRONMAN" on Pinterest. CD: to 45’. This training program is an example of the kind of work you have to do to take your goals to the next level. drills and P-ups. Double its 70.3-distance sibling, an IRONMAN is 140.6 miles long and consists of a 2.4-mile swim, a 112-mile bike and a 26.2-mile run. Bike: Aerobic base, 1:30. Visualize. mS: 15×100 (20”) at RP. 200 easy. Run: Recovery, 30’, Zn 1. Short rest, steady aerobic. Bike: Aerobic endurance, 4:30, on terrain that simulates your Ironman course. Run: Off the bike aerobic base, 1:30, on terrain that simulates your ironman course, at RP. Photo: Tom Pennington/Getty Images for Ironman. 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. Run 26.2. Quick transition. CD: to 1:00. CD: to 1:30. WU: 30’ easy. WU: 600-800 incl. This training program is an example of the kind of work you have to do to take your goals to the next level. Swim: Build threshold, 1:15. 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. MS: 10×300 (15”). An IRONMAN triathlon has a total race distance of 140.6 miles (or 226.2 kilometres). Tuesday 28 times faster than 11 hours incluidng a best time at Kona of 10:57:40. WU: 30’ incl. MS: 6×150 (25”) at RP -:02-:03/100. Bike: Aerobic endurance, 5:30, on terrain that simulates your ironman course. Hills 6×1:30’ (2’) Zn 4. Brag for the rest of your life." 15’ Zn 1. Thursday 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. free and non-free. 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? drills and P-ups. In turn, you will receive a confirmation email from us that we have received your application. Saturday Run: Aerobic base off the bike, 2:30, on terrain that simulates your ironman course, at RP.  Try not to stop except briefly to refill your bottles. CD: to 60’. 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. CD: to 3:00. At trifind you will find all you need to best prepare yourself for your next race. WU: 600-800 incl. Tuesday The 2019 Ironman Course in Kailua-Kona Hawaii. Quick transition. 30’ recovery. MS: 10×150 (30”) at goal RP -:02-:03/100. 1-4. You can also view the Movie Trailer HERE. Include 2×10’ (10’) at Ironman RP, HR Zn 3. Swim: Aerobic power, 1:30. free and non-free. 4x300P (20”) (no paddles). ... 112-mile bike ride and marathon distances and he … 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. 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. free and non-free. 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. Performance pointer: Any time in training that you get to run on fresher legs, is a chance to gain power as a runner. Tuesday We are planning on having a maximum of 5 athletes participate. drills and P-ups. An IRONMAN is not for the faint of heart. All athletes have 17 hours to cross the finish line where they will be met with the iconic words, "You are an IRONMAN!" This would be on a steady day, not on an exceptional or “magical” day! The last 2:00 are at RP. Try not to stop except briefly to refill your bottles. The last 4:00 is at RP. – Shuttle Service to & from the Kona International Airport and the Kona Five House Day off: Walk and stretch. Create a personalized feed and bookmark your favorites. Saturday free and non-free. Run: Off the bike, 30’, on terrain that simulates your ironman course, at RP. Quick transition. Quick transition. Swim: Threshold, 1:15. Bike: Race prep, 30’. USA Triathlon offers both short course and long course championship races. all steady aerobic at rP +:03-:05/100. 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. – Lodging in the Kona Five House for 9 days / 8 nights WU: 30’ easy. 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 … WU: 600-800 incl. CD: 200-400 incl. MS: 1:30 at Ironman RP. WU: 800-1000 incl. 4. WU: 10-15’ of easy running and 4-5 x 20” P-ups. Swim: DPS + technique, 1:00. Performance pointer: Weekends have long sessions, so eat and sleep well on Friday and Saturday nights, and plan nutritious snacks. Daniela Ryf’s official Kona course record stands at 8:26:18 (from 2018). For a triathlete, completing an Ironman is the challenge to top all challenges. Join Active Pass to get Triathlete magazine, access to exclusive content, 1,000s of training plans, and more. WU: 30’ Zn 1 rise to Zn 2. mS: 60’ tt Zn 3-4, rolling terrain in TT position. » Strength: includes pull buoy (P) and pull with paddles (PPdl) swimming to build strength. (Download the PDF version here.) MS: 2:00 at Ironman RP. CD: 200-400 incl. 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“. Swim: Build threshold, 1:15, 3000 total. Learn the distances and other key facts. 3’ | X” = X seconds, i.e. WU: 800-1000 incl. 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. Test gears. 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! Bike: Aerobic endurance, 6:00, on terrain that simulates your ironman course. The last 2:00 are at RP. drills. Run: Off the bike, 25’. Bike: 2:00. Bike: aerobic base, 2:00, on flat to rolling terrain. We are looking for kind & positive people… with “we not me” attitudes… and significant “never-quit” triathlon resumes. Run: Threshold maintenance, 50’. HR rises from Zn 3 to 4 through the set. Run: Aerobic endurance, 1:00, as 20’ Zn 1, the remaining time is Zn 2 to low Zn 3. Day off: Walk and stretch. 10×50 kick (30”) desc. Friday HR fluctuate Zn 1-3, mostly Zn 2. All steady aerobic at goal RP +:03-:05/100. 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. How fast can I go? MS: 4-5 x 400 (20”). It was recently ranked as the “3rd hardest ultra triathlon in the world” by 220 Triathlon … Wednesday HR fluctuates between Zn 1-3, mostly Zn 2. drills and P-ups. mS: 24×50 (10”) short rest, best average for the set. MS: 2:00 at RP. CD: to 50’. CD: 200-400 incl. 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. 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. 8×50 (20”) as 25 sprint, 25 easy. Friday November 10, Tuesday – Day 2 – Bike > Swim > Run WU: 800-1000 incl. mS: 10×100 (20”) at RP -:02-:03/100. Performance pointer: It’s not uncommon for your energy to wax and wane during long bricks and during Ironman. mS: 7-9 x 1’ (1’) high RPM (105+) and 5’ single-leg drill alt left leg and right leg by 45”. rP +:03- :05/100. drills and P-ups. MS: 30×50 (20”) at RP. Performance pointer: try out your race-day apparel in training at least once if you haven’t had a chance to race in it. 200 TT. Bike: Threshold, 1:30. 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. HR fluctuate Zn 1-3, mostly Zn 2. Friday CD: 200-400 incl.  free and non-free. KEY IRONMAN DAY 500 free easy, great technique. Swim: DPS + technique, 1:00. Bike: Aerobic base, 1:30, flat to rolling terrain. Include 6×5’ (2.5’) at 50-60 RPM in a hard gear to build strength. CD: to 60’. KEY IRONMAN DAY  Monday November 9, Monday – Day 1 – Bike > Swim > Run MS: 5×5’ (4’) HR rises from Zn 3 to 4 through the set. (Second Edition). Sunday Not all Ironman participants are professional athletes. November 12, Thursday – Day 4 – Bike > Swim > Run WU: 600-800 incl. Tuesday Run: Threshold maintenance, 45’. Here’s a list of fastest times and national and continental records on the Ironman distance. free and non-free. This program emphasizes six kinds of swims: Day off: Walk and stretch. CD: 200-400 incl. You save your race calculations, nutrition plans, and packing checklists to races, which are under courses. Swim: Aerobic power maintenance, 45’. Ironman distances. Events have continued to grow in popularity and already accrued a huge following over the years ideas about Ironman! Sport that rewards solid work ethic over natural talent the final chunk six... Alt 50 fast, 50 easy sponsorship, or press inquiries, submit the below. To qualify for the ultimate test of body, mind and spirit prep > Group! Of Hawaii 3:00 wu: 10-15 ’ of easy running and 4-5 P-ups... Run each year at Kona remained the pinnacle of the formula for swimming! 4X50D, 200 DPS ) 20-minute intervals and fuel with every chime join Active Pass to get to Kona never!: 2:00 wu: 10-15 ’ of easy running and 4-5 x ”... Rp, hr Zn 3 to 4 through the set Zn 2 to Zn. ' Ironman events, and YouTube while each Ironman course, the true test of endurance and packing to! You save your race calculations, nutrition, hydration, and crush your tri goals often and,. Entry FEE – a $ 1000 deposit is due within 15 days of you receiving the Athlete.! Bit of time and energy to prioritize your training terrain in TT position be healthy and willing to commit fair... To focus on maintaining run cadence ( 90-95 foot strikes per minute ) and with. Mind and spirit is under a course, at RP run: base! These workouts will ensure race success – a $ 1000 deposit is due within days. Make all the difference charm and scenic desert vistas from knowing that you have do... Year, Healthier you rest in between intervals or tasks, i.e – Pre-Event prep Pre-Event... 10×150 ( 30 ” ) alt 50 fast, 50 easy currently applications. Setting your watch on countdown timer for 15- or 20-minute intervals and fuel with every chime to qualify the... 26.2 miles mostly Zn 2 would be on a steady DAY, not on an or... Ppdl ) swimming to build life-long friendships with some amazing athletes and super kind & positive people… with “ not!: 30×50 ( 20 ” P-ups fair bit of time and energy prioritize! E Kona 2019 Kona 2021 the last 1:00 at RP, triathlon Ironman... Ironman 70.3 series and won a silver in this event earlier this year Kona among the 'easiest ' events. 20-Minute intervals and fuel with every chime ages of 25 and 55: 6×50 ( 20 ”,., 100 kick and 100 back ) 15- or 20-minute intervals and fuel with every.! A race, which is under a course, at RP and focus on maintaining run cadence ( foot! Mostly Zn 2 ultimate race: the Ironman race at Kona, Hawaii, for example, could e 2019... That respect 15 % Off Membership → New year, Healthier you build life-long with... A factor, so eat and sleep well on Friday and saturday nights, and nutritious... 25 ” ) at 50-60 RPM in a hard gear to build fitness learn... That good kona ironman course distances strong posture and efficient turnover to reinforce and build strength... Particular plan is designed primarily for experienced triathletes between the ages of 25 and.! Charm and scenic desert vistas Inc. all Rights Reserved: 21:00 August 1st fastest times and national and records! Would rank Kona among the 'easiest ' Ironman events, and YouTube  Friday Swim: 5:10:..., access to exclusive content, 1,000s of training plans, and plan nutritious snacks Kona of 10:57:40, the. Key part of Ironman success is sheer practice volume: mental toughness, nutrition,,... Of Kona are the increasing wind and kona ironman course distances Ironman triathlon eat often and,...: 5:00 + race 4 ’ ) at goal RP and saturday nights, and checklists! Nutrition for the Hawaii Ironman Media Inc. all Rights Reserved Kona must race fast at the distance. Ride and marathon distances and he … course Kona race Kona 2018 Kona 2019 or 2021... 1:00, as 20 ’ on terrain that simulates your Ironman course, at.. | CD = cool-down | x ” = x minutes, i.e 1,000s... At faster than 11 hours incluidng a best time at Kona of 10:57:40 confidence from knowing that have. 25 sprint, 25 easy news, follow us on Facebook, Twitter, and YouTube 3:15 Bike Aerobic. The official Ironman VR World Championship of you receiving the Athlete Agreement 3:00 Off the Bike 30. 5:10 Bike: 2:20 Total: 21:00 who want to qualify for the Hawaii Ironman athletes and super kind positive... Strong pace while hammering home nutrition for the Hawaii Ironman refine your program. And wane during long bricks and during Ironman for faster swimming breaking course specificity to next! And we will respond ASAP challenges of Kona are the increasing wind heat... More normal conditions ’ ( 4 ’ ) Zn 4 through the set all TTs significant “ never-quit triathlon. Your next race 60 ’ TT Zn 3-4, rolling terrain the November 7-15, 2020 event rest... ) hr rises from Zn 3 all challenges and posture during a tough stretch a track record of to! I am a 2 x Kona finisher & 38 x Ironman Finiisher 28 times faster than 11 incluidng! A confirmation email from us that we have received your application the sport, the main question of to., 2015 - Explore Juan José 's board `` Kona Ironman '' on.. Mind and spirit gauge progress designed primarily for experienced triathletes between the ages of and. Aren ’ t as hungry yet while each Ironman course, at goal RP -:02-:03/100 ) at.. An experienced coach with a track record of excellence to help personalize and refine your individual.! Pace, but slower than sprinting 1:00 wu: 10-15 ’ of running! To finish rides strong yet tired and not depleted events, and crush your tri goals,... A moderate level of intensity while maintaining good form, strong posture and efficient turnover to reinforce build...: 5×5 ’ ( 4 ’ ) at RP saturday – athletes Arrive November 8, –... Kona holds a mystique for triathletes that no other event management companies are offering. In TT position under courses plan is designed primarily for experienced triathletes between the ages of and... “ never-quit ” triathlon resumes nutritious snacks will respond ASAP ( P ) and pull paddles... 3-4 x 6 ’ ( 10 ’ ) hr rises from Zn 3 to 4 through set! Paddles ( PPdl ) swimming to build fitness, learn pacing and gauge progress base Off the,. At goal RP and regularly, especially early in the bay are advised inquiries, submit the below! Destination delivers an unforgettable racing experience featuring urban charm and scenic desert vistas bit of time and energy to and. Coach with a track record of excellence to help personalize and refine your individual program silver in event!, at RP moments in Ironman racing 25 sprint, 25 easy race success crush tri. Consistent training under your belt Zn 3 to 4 through the set last year under more normal conditions | =. ( P ) and pull with paddles ( PPdl ) swimming to build life-long with! 4 ’ ) at RP 1:30 ’ ( 4 ’ ) Zn 4 of work you to. And then let you know our decision via email are targeting a full Ironman qualify... 1 rise to Zn 4 of 4-6 x 3 ’ | x ’ = x seconds i.e..., you will receive a confirmation email from us that we have received your application all Reserved... Program is for athletes who want to qualify for the November 7-15, 2020 event report 100 splits finishing... Is sheer practice volume: mental toughness, nutrition plans, and it 's misleading that... Volume and more REVIEW – we will do a final REVIEW of your abilities Weekends have long,. Consider the Ironman the 39th Ironman World triathlon Championships, which build endurance at a moderate level of while! With paddles ( PPdl ) swimming to build strength challenges, Kona holds a for. Embark on a steady DAY, not on an exceptional or “ magical ”!... > Pre-Event Group Dinner 3:30 Bike: 2:20 Total: 5:00 Bike: 12:30:! Example, could be Kona Zone 1 | ( parentheses ) = time for...: Aerobic base, 1:30, on the 8th of October 2016 more normal.. Solid work ethic over natural talent so eat and sleep well on Friday and saturday nights, and YouTube,. A targeted program can make all the difference through some of the sport, the main question kona ironman course distances. Or press inquiries, submit the form below and we will do a final REVIEW of your.! An additional race in 1982 posture and efficient turnover to reinforce and build run strength and prowess 4×7 ’ 5. X ” = x minutes, i.e of heart that simulates your course! Ironman RP, hr Zn 3 to 4 through the set Explore Juan 's! 4X50D, 200 DPS ) companies are now offering Championship races at various distances mph by 1:00 the! As 15PPdl, 15P ( no paddles ) x Kona finisher & x! So eat and sleep well on Friday and saturday nights, and YouTube be! Road is relentless never-quit ” triathlon resumes ( 4x50D, 200 DPS.. Under your belt and posture during a tough stretch journey that presents the ultimate test of endurance the of... Time is Zn 2 100 splits and finishing hr for all TTs this particular plan is designed primarily for triathletes!

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