1. What is the Pace Formula?

The pace formula (P = T/D) calculates your speed in time per unit distance, which is essential for planning and monitoring your Ironman 70.3 performance across swimming, cycling, and running segments.

2. How Does the Calculator Work?

The calculator uses the simple pace formula:

Where:

• \( P \) — Pace (time per unit distance)
• \( T \) — Total time (minutes)
• \( D \) — Distance (in selected units)

Explanation: This calculation helps athletes understand their speed in comparable terms across different distances and disciplines.

3. Importance of Pace Calculation

Details: Knowing your pace is crucial for race strategy, training zones, and performance tracking in triathlons. It allows you to:

• Plan realistic finish times
• Maintain consistent effort across disciplines
• Compare performance across different courses
• Set appropriate training intensities

4. Using the Calculator

Tips:

• For swimming: Use 100m units
• For cycling/running: Use miles or km depending on your preference
• Enter your total time in minutes (e.g., 90 minutes for 1.5 hours)
• Enter the distance in your selected units

5. Frequently Asked Questions (FAQ)

Q1: What are typical Ironman 70.3 paces?
A: Varies by discipline and athlete level. Example paces:

• Swim: 1.5-3.0 min/100m
• Bike: 2.5-4.0 min/mile (15-24 mph)
• Run: 7-10 min/mile

Q2: How do I convert between min/mile and min/km?
A: Multiply min/mile by 0.6214 to get min/km, or multiply min/km by 1.609 to get min/mile.

Q3: Should I use the same pace for all segments?
A: No, each discipline has different typical paces. Calculate separately for swim, bike, and run.

Q4: How does elevation affect pace?
A: Significant elevation changes will affect your pace. This calculator provides flat-course equivalents.

Q5: What's a good overall Ironman 70.3 pace?
A: Elite athletes maintain ~3:30 min/km (5:38 min/mile) overall pace, while age-groupers typically range 4:50-7:00 min/km (7:45-11:15 min/mile).

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