Kona Qualifiers: What's your open marathon PR and your Ironman marathon PR?

[JoeX]

@Gnome

Theres a good chart out there

Linked here:

The Ironman Training 2020 Thread

If I could subtract 10kg, 15yrs and add 30W, maybe! There’s a lot to unpack there but I like your ambition. Target watts is a function of your ftp and your time on course, holding 200W for 4hrs and 6hrs being different kettles of fish. [image] https://wpassets.trainingpeaks.com/wp-content/uploads/2017/01/howtocheatusingpowermeterinironman-2.png Joe Friel These are ball parks, not guarantees of a good run. So, if you think it’s a 5h30 bike most people should target 70-72% of their FTP. O…

Ironman and Half Ironman Percentage of FTP on the Bike

IIRC, the general rule of thumb is: 70.3: ~75-80% 140.6: ~70-75% Your experience and strengths will alter those percentages…I have done 70.3’s over 80% and still been able to run well, but the bike was my strength.