How to enter race-realistic paces
- Swim: use your CSS pace (Critical Swim Speed), not 100m max effort.
- Bike: the speed you can hold at ~75–80% of FTP for 2h30 on race terrain.
- Run: open half-marathon pace + 15–30 sec/km (or +24–48 sec/mi) for off-the-bike fatigue.
Want a full 24-week 70.3 plan?
Our 24-week Half Ironman program is built by an RRCA/USAT-certified coach and used by athletes targeting sub-5h and sub-4:30 70.3 finishes.