Half-Ironman Distances: How Long is a Half-Ironman Triathlon?

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Almost everyone has heard of an Ironman triathlon, whether as an athlete striving to attain such a huge accomplishment, or as someone who admires the enormity of the undertaking. Ironman events became a sensation in the 1970s, have been televised for decades,and Ironman in general has become a brand all of its own.

Half Ironman Distance Lucy Charles Wins

Not everyone knows about the Half Ironman, which is also known as the Ironman 70.3, or simply the 70.3.

Why Do an Ironman 70.3?

Completing an Ironman 70.3 is an incredible accomplishment that requires months of dedicated training. For many athletes, the 70.3 provides the perfect opportunity to push themselves to new heights without the far extreme training required to complete a full Ironman. Here are three reasons why you should consider signing up for a half Ironman race.

  1. The Training is More Manageable
    While the training required for a half Ironman is no joke, it is more manageable than what’s needed to complete a full race. A typical Ironman training plan includes 12-20 hours of training per week, whereas a half Ironman plan is closer to 6-10 hours per week. This difference in training volume gives athletes the opportunity to maintain other aspects of their life, like work and family commitments.
  2. You’ll Still Get an Awesome Medal
    Let’s be honest, one of the best parts of completing any race is getting the finisher medal. And while the medal for a half Ironman isn’t quite as large or flashy as the one given out at the full distance, it’s still pretty darn cool. After all, you’ve completed 1.2 miles of swimming, 56 miles of biking, and 13.1 miles of running – that’s no small feat!
  3. The Experience is More Enjoyable
    We’re not going to sugarcoat it – Ironman races are tough. There’s no way around that fact. But because a half Ironman is (you guessed it) half the distance, there’s also half the chance that you’ll reach that point of complete and utter exhaustion during the race. This means that you can actually enjoy the experience a bit more and soak up all those amazing spectators cheering you on along the course.
Ironman 70.3 Medal

Whether you’re looking to push yourself to new limits or just want a more manageable training volume, signing up for an Ironman 70.3 is a great option for triathletes of all levels. And don’t forget – you’ll still get an awesome feeling of satisfaction at the end!

How Long is a Half Ironman Triathlon?

You may be aware that a full Ironman triathlon consists of a 2.4-mile (3.9km) swim, a 112-mile (180.2km) bike, and a 26.2-mile (42.2k) run.

As the name itself suggests, a half Ironman triathlon cuts each of those distances in half, consisting of a 1.2-mile (1.9km) swim, a 56-mile (90km) bike, and a 13.1-mile (21.1km) run. The reason it is often also known as a 70.3 is because the total number of miles raced in a half Ironman is – you guessed it – 70.3.

Race TypeSwimBikeRun
Half-Ironman/70.3 Triathlon1.2 miles (1.9km)56 miles (90.1km)13.1 miles (21.1km)

Half Ironman World Championship

Half Ironman World Championship

The first Ironman World Championship was held in 1978, but the 70.3 World Championship didn’t get its start for almost 30 more years. In 2006, the first half Ironman World Championship was held in Florida, and gave the event a certain amount of legitimacy as a sport all of its own, as opposed to being thought of as merely practice for a full Ironman.

What are Half Ironman Cut-off Times?

Leg of Ironman 70.3Time
Half Ironman Swim Cut-off Time1 hours 10 minutes after the start
Half Ironman Bike Cut-off Time5 hours 30 minutes after the start
Half Ironman Run/Finish Cut-off Time8 hours 30 minutes after the start

Just qualifying to participate, or even crossing the finish line, is not enough to successfully complete a 70.3 race. The first leg of the half Ironman triathlon, which is the swim, must be completed in 1 hour and 10 minutes, the bike in 5 hours and 30 minutes, and you must ultimately cross the finish line 8 hours and 30 minutes after you begin.

Any athlete who doesn’t finish each leg of the race in time will receive a DNF, which means “did not finish”.

What is a Good Half Ironman Time?

Although the overall maximum time allowed to successfully complete a half Ironman, many of the athletes who participate in these races finish with plenty of time to spare. For men, the average time to complete the course is 5 hours and 51 minutes, and for women it’s 6 hours and 18 minutes.

Some elite competitors have set the bar even higher. Belgian triathlete Marten Van Riel recently completed the race in a record 3 hours and 26 minutes in Dubai 2022. In the same event, German triathlete Laura Philipp set a record time for women of 3 hours and 53 minutes.

How Long Should Each Event Take?

While it varies greatly between age groups and genders, the average time for the swim leg is about 45 minutes. The bike, which is always the longest portion of the race, is finished in an average of 3 hours. The run, which I will remind you is a half marathon, averages a finishing time of 2 hours and 15 minutes.

Is a Half Ironman Harder Than a Marathon?

If you’re thinking about tackling a Half Ironman, you might be wondering how much harder it is than a marathon. After all, it is longer the distance. While it is true that a Half Ironman is longer the distance of a marathon, that does not necessarily mean that it is twice as hard. In fact, many triathletes find that Half Ironmans are not any more difficult than marathons, just different.

Ironman 70.3

The biggest difference between a Half Ironman and a marathon is the time commitment. A marathon can be trained for in as little as 12 weeks, while a Half Ironman requires at least 16 weeks of training. This extra time commitment is due to the fact that triathletes need to train for three disciplines instead of just one. In addition to running, triathletes need to put in time swimming and biking.

Another key difference between these two endurance events is the pace. Marathon runners can afford to go out fast and then slow down towards the end, whereas Half Ironman competitors need to maintain a steady pace throughout the entire race. The reason for this is because triathletes need to conserve their energy for the remaining two disciplines after they finish the swim portion of the race.

The last major difference between these two endurance events is the Mental Game. A marathon is primarily a physical test, whereas a Half Ironman is just as much a mental test as it is a physical one. This is because triathletes need to be able to push through the pain during the bike and run portions of the race knowing that they have already completed the swim.

So, which one is harder? That really depends on your perspective. Yes, a Half Ironman requires more time and Training than a marathon, but many find that the pacing of a Half Ironman makes it no more difficult than running 26.2 miles.

It really comes down to what you’re looking for in an endurance event. If you’re looking for something that will test your physical limits, then go for a marathon. But if you want something that will also push your mental limits, then sign up for a Half Ironman!

How to Pick a Half Ironman Race

There are a number of factors to consider when choosing your first Half Ironman race. You’ll definitely want to do some research to determine which one is best for you. Here are just a few of the questions you’ll want to ask yourself:

  • When is it? Will you have enough time to adequately train? Don’t rush into a race you aren’t sure you’re ready to take on.
  • How is it? Look at the details of the course. Is the elevation of the cycling course something you’re comfortable with? Is the run hilly? What are the conditions of the water for the swim course? Think about your personal strengths and weaknesses to determine what course will be a success for you.
  • Where is it? Do you need a race that’s close to home, to accommodate other obligations such as work or family? Or do you prefer the idea of making it a full adventure by traveling to a breathtaking exotic locale?

Take the time to look into your options, but ultimately only you can know what race is best for your personal abilities, lifestyle, goals, and desires.

What are the Rules for a Half Ironman?

The rules for a half Ironman triathlon are similar to those for a full Ironman, and for most triathlons in general. These rules cover guidelines for age, uniform, drug use, and completion times. There are multiple violations to be aware of that can give you time penalties, expel you from the event, or even bar you from future participation in races. Most of the violations that carry the heaviest penalties are those involving drugs, safety, or unsportsmanlike behavior.

Be sure to read the detailed rules that pertain to the specific race you plan to run, to avoid losing time over minor infractions that are easily avoidable. The most common violations in any triathlon are:

  • Helmets: You must be sure that your bike helmet meets all regulations, and that you are wearing it correctly at all times you are in control of your bike.
  • Transition: If your transition zone (where you keep your gear between legs) spills out of the area designated for you, you can expect at very least a warning from an official.
  • Biking: Drafting and blocking are common violations on the cycling leg. Read the specific guidelines of your race carefully to avoid inadvertently violating these rules

Is a Half Ironman Right for You?

While this is not a full Ironman triathlon, it is certainly not an easy endeavor. This race generally appeals to people who are working towards trying a full Ironman, people who have competed in a full Ironman in the past and can no longer sustain the training regimen, and people who want to push themselves but can’t commit the time and lifestyle change required to train for a full Ironman.

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Ryan Jones

Ryan Jones is a USA Triathlon Level 1 Certified Coach, USA Cycling Level 3 Certified Coach. Since graduating college, Ryan has coached over sixty triathletes, runners, cyclists, and swimmers. He focuses on helping them select appropriate goals and guiding them towards achieving them.

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