Ironman Cut off times explained

How long do you have to finish an Ironman? Why is there a cut off time? What can I do to finish the race in time? We explain everything you need to know about the Ironman cut off times.

What is an Ironman?

For many triathletes, completing an Ironman is the ultimate goal of their triathlon journey. This race is an incredibly tough challenge that requires months or even years of preparation. However, you need to finish an Ironman under the cut off time to receive a medal. These are the distances you need to complete to call yourself an Ironman.

Ironman cut off times

The maximum total time allowed to finish the race at most Ironman events is 17 hours. If you do not complete the race in this time, you will receive a DNF (did not finish). Most races start at 7am, meaning athletes have until midnight to complete the distance.

Pace required to finish

These times do not include the time spent in transition. Therefore, to calculate the average pace necessary to complete the race in time, we need to account for this. Assuming 10 minutes spent in each transition, these are the minimum required paces to finish an Ironman under the cut off time.

These paces also assume that you take the full amount of time for each leg. For example, if you complete the swim in 2 hours, you will be able to go slower than 14mph on the bike. However, you will still have to complete the swim and bike legs in less than 10 hours 30 minutes.

Race officials will pull you out of the race if you do not complete the swim in time, so you need to complete each leg within the time limit. You cannot make up for a slow swim with a fast bike if you miss the first cut off.

Intermediate cut offs

Some races also use intermediate cut offs to make sure people are going to finish the race in time. For example, if you are not halfway through the bike course after 6 hours 25 minutes, you will be withdrawn from the race. Most intermediate cut offs are used when athletes need to complete multiple laps of a course.

Rolling starts

Although some races use mass starts, others use a rolling start. This means that not all athletes start their race at the same time. However, all athletes have 17 hours to complete the race, as the cut off time is determined by your individual chip time. Starting your swim earlier does not give you extra time.

Check your race

The Ironman cut off time can vary from event to event so make sure to check the race you have entered. Some races have a 15 or 16 hour cut off, usually because the course is not as challenging.

Why is there an Ironman cut off time?

Although it may seem unfair to give a DNF to someone who completed the distance, a cut off time is necessary for a variety of reasons.

Creates a challenge

Firstly, the time limit makes the Ironman more challenging. If you had unlimited time, you could take as many breaks as necessary to get you to the finish line. The cut off ensures that athletes need to be incredibly fit to become an Ironman.

Logistics

Furthermore, there are logistical reasons for having a time limit. An Ironman event requires a huge number of staff and volunteers to keep everything running smoothly. You cannot keep people there indefinitely, so there needs to be a clear finish time.

Event clean up

Similarly, the clean up after the race can take some time. Many events take place in major cities that need to be open for business the next day, so the race cannot drag on until the next morning.

Athlete safety

Lastly, athlete safety is very important to event organizers. Road closures can only remain in place for a certain time, and traffic can pose a threat to anyone still on the course. It is also dangerous to allow people to continue racing with no access to feed stations or medical support.

How long do most people take?

According to an analysis of over 41,000 finishers, 12 hours 35 minutes is the average finish time for an Ironman. This comprises a 1:16 swim, 6:25 bike, and 4:54 run. This is obviously well below the 17 hours cut off time, so if you train well you should be able to finish in time. On average, 95% of finishers in North American Ironman events finished in less than 16 hours.

Course difficulty and extreme weather can influence the finishing times. High temperatures or heavy rain give almost all athletes a slower time. Usually, 5-10% of participants do not finish the race. However, during extreme conditions, the DNF rate can be as high as 20%.

The world record time for an Ironman distance event is 7 hours 21 minutes, held by Kristian Blummenfelt. Chrissie Wellington holds the women’s record at 8 hours 18 minutes.

Tips for finishing under the cut off

Preparation

The best way to make sure you finish an Ironman under the cut off is to do everything you can to help yourself before race day. Following a quality training plan will make sure you are fit enough to complete the race. Similarly, completing a half Ironman will give you valuable experience and confidence going into the full distance.

Enter the right event

You should also consider which event to enter. Some races are notorious for challenging bike courses or extreme weather. Avoid these races to give yourself a better chance of finishing the Ironman under the cut off.

Pacing

To achieve the best possible time you can, it is important to maintain a consistent effort for the entire race. For this reason, correct pacing is crucial to finishing under the cut off time. If you push too hard on the bike, you may pay for it during the run. You will need to sustain your effort for over 12 hours, so don’t get caught up in the excitement of the race start and go out too hard.

Fuelling

Alongside pacing, poor fuelling is one of the major reasons why athletes do not finish the race. Athletes can burn around 10,000 calories during an Ironman, so you need to provide your body with the energy it needs to keep going. Eating and drinking consistently throughout the race is important, as it is hard to correct problems once they happen. Practicing a fuelling strategy in training is also key to avoid any surprises on race day.

Free speed

There are a few steps you can take to improve your time without any extra physical effort. Firstly, make sure you can sight well during the swim. You don’t want to swim further than the race distance by zigzagging through the course. Additionally, you should try to draft behind other competitors to receive a 20% reduction in your drag. Swimming directly behind an athlete who is slightly faster than you allows you to move faster for the same effort.

Similarly, aerodynamic efficiency is crucial on the bike. Whilst you cannot draft behind other cyclists, you can still gain an advantage by reducing your drag. You can do this by buying a more aerodynamic bike or clothing, but the cheapest way is to simply change your position. A professional bike fit will help you achieve a comfortable and streamlined position.

Transitions

It is easy to waste valuable time faffing around in transition. Practicing transitions can help you create a routine for getting through as fast as possible. Using a tri suit can save you a lot of time, as you don’t need to change clothes between disciplines. Also, make sure you familiarize yourself closely with the transition area so you know where to find your bike.

Mindset

The mental challenge of completing an Ironman can be as difficult as the physical challenge. Most people are not used to exercising for more than 12 hours continuously, so an Ironman can be extremely daunting. Breaking down the race into smaller pieces will make the distance seem more manageable. Remind yourself of all the hard work you put in to get you to the start line.

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