Ironman & 70.3 via Power Numbers

You have a power meter.

You have a Functional Threshold Power score.

You have a power zone list for training.

Now what should your race power be?

 

This is a guide for Ironman and half Ironman events you can used based off a percentage of your Functional Threshold Power (FTP) or critical power score.

Looking at your predicted race finish time, you can use these percentages to help guide your training and what power you plan to hold for your race.  Many athletes simply pick a number they see often when they feel good on their long rides. This doesn’t translate too well come race day.

 

Remember:

These hours are total race times and not bike split time. The percentage is a percentage of your FTP

 

Half Ironman Power:

  • 3-4 hours = 83-85%
  • 4-5 hours = 81-83%
  • 5-6 hours = 79-81%
  • 7+ hours = 75-77%

 

Ironman Power

  • 8-9 hours = 78-80%
  • 9-10 hours = 76-78%
  • 10-11 hours = 74-76%
  • 11-12 hours = 72-74%
  • 12-13 hours = 70-72%
  • 13-14 hours = 68-70%
  • 14-15 hours = 66-68%
  • 15-17 hours = 64-66%

 

Example:

To use nice simple maths, if my FTP was 300 watts and I wanted to race a Half Ironman in 4-5 hours and a full Ironman in 9-10 hours, my racing power would be:

  • Half Ironman: 243-249 watts
  • Ironman: 228-234 watts

 

Hills

For both half Ironman and Ironman, riding up hill at these power watts will be too low however you don’t want to go over threshold. so bringing it up to threshold but not over threshold.

With downhill, big gear and peddle softly.

 

Hope these numbers help.

Tim Egge

 

 

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