What is a good wattage for an Ironman?

What is a good wattage for an Ironman?

The world’s best triathletes complete their Ironman competitions with about 3.8 watts per kilo of body weight. In 2014, professional triathlete Maik Twelsiek completed the 180 kilometers in 4:24 hours in Hawaii, achieving an average of 282 watts or the equivalent of 3.71 watts/kilo.

What is a good average wattage spinning?

Wattage goals will vary from person to person. No exact watt number is appropriate for all riders. Generally speaking, a beginner cyclist may average around 75–100 watts in a 1-hour workout. A fit participant will average more than 100 watts, and pro cyclists can reach 400 watts per hour.

What is a good Ironman bike split?

The six hour bike split is a very worthy goal to have and for many people on their way to breaking 11 or 12 hours, breaking 6 hours on the bike is an important milestone. Here we discuss how to get below six hours and still run off the bike!

What is a good watts per kg?

Power-to-weight ratios vary across a wide spectrum. Generally, untrained riders have an FTP below 2.0 W/kg for men and 1.5 W/kg for women, while professional racers may be capable of sustaining more than 6.0 W/kg for men and 5.5 for women.

What is a FTP cycling?

Simply put, FTP is the average number of watts that a rider can sustain in an hour, and acts as a current measure of fitness. Ideally, it refers to a steady effort, not the up-and-down levels you might see looking at your power from a hilly ride or cyclocross race.

What’s a good watts per kg?

Is 3 watts per kg good?

Here are the categories that they recommend you race based on your FTP data and watts per kilogram. The Zwift C category (next from the bottom) says that you should be able to ride at the level between 2.5 to 3.1 w/kg. If you want to succeed in the A category, you’ll need to be able to hit 4.0 w/kg or better.

How do I make my Ironman bike faster?

Take a look at these simple and effective tips from experienced cycling coaches to get you fitter and faster on the bike this season.

  1. Hire a coach.
  2. Get tested.
  3. Make hills your friend.
  4. Dial in your skills.
  5. Think strength.
  6. Watch the scale.
  7. Get fit.
  8. Do more work.

How much should I cycle for an Ironman?

Do a metric Ironman Four to five weeks before you race an Ironman, do what I call a metric Ironman. As you know, an Ironman features a 112-mile bike leg and a 26.2-mile run. A metric Ironman workout consists of a 112 km (69.6-mile) bike leg and a 26 km (16.1-mile) run.

What is a good time for Ironman bike?

Since the Ironman is a grueling race, anything under the 17 hour cut off mark is an achievement. For those in the age group of 30-35, 13 hours for men and 14 hours for women are satisfactory. The same applies to the Ironman 70.3 series. For the age group of 35-39, a good time is six hours for men and seven for women.

How do you become an Ironman fast?

Try a run-bike-run for a fast, fresh run at the beginning and a fatigued run at the end. Also consider a swim-bike-run brick in which the swim is 75% of your race distance, the bike 33% and the run 75% of what you’ll be racing. Within each segment of any brick workout, always vary your speed!

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