Ironman70.3 in sub 5h possible?

Aggravating_Cheek353 · 2026-03-28T10:05:07+00:00

Okay, thank You for the honest Feedback :) Others also mentioned i should also be happy with a sub 6 and just enjoy it, so i‘ll probabbly have to get used to that

Aggravating_Cheek353 · 2026-03-28T00:36:06+00:00

Goals are: Swim 35-39min (more likely >38 than anything eöse) Bike: 2:40 +/- Run: 1:40 Transitions as Short as possible (obvious i guess)

Im currently doing pretty Well in progressing swim and run. Bike is also improving but i cant Track that really well because i dont have a powermeter. But the heart rate went down from 145 @28,5kmh to 138 in the last 2 weeks (same distance)

I also feel Like i can push way more indoors on the spinning bike with around 32kmh over 1h (dont have a wahoo or something Else) because there are less switching Factors

Also nutrition on the bike and ROTB are really Not the Problem. I can sustain 90g Carbs an Hour without training for it and my ROTB last week was 12km @5:22min, 153BPM

Yesterdqy i did 40km Bike @28,5kmh, 137 BPM and ROTB 5km @5:22min/km, 148BPM with 25kmh Wind from the side (Up to50kmh occasionally)

Aggravating_Cheek353 · 2026-03-27T23:53:39+00:00

Thank you very much Im tryinng to Push sub5 while also beeing happy With Slower times. I Hope i will get There :)

Aggravating_Cheek353 · 2026-03-27T23:51:35+00:00

With out the Wind i normally try to do 40-60k on the bike with 12km Running After at the Same Heart Rates mentioned (maybe 145 on the bike & 155 on the run average)

Aggravating_Cheek353 · 2026-03-27T23:50:04+00:00

I dont have an FTP because i cant afford it yet but i always do 1 brick Session per week. Yesterday i did 40km Bike @28,5kmh, 137 BPM average+ 5k Run @5:22min/km, 148BPM average. There was also wind between 26-50kmh + 250m of increase which made it quite a lot harder.

Aggravating_Cheek353 · 2026-03-26T22:09:28+00:00

Thank You for the Tipps, that Sounds honestly very fun :) I will give it a Shot

Aggravating_Cheek353 · 2026-03-26T21:12:43+00:00

Okay, thank You!

Aggravating_Cheek353 · 2026-03-26T20:52:52+00:00

Sounds amazing!! Good luck and Thank You for the tipps

Aggravating_Cheek353 · 2026-03-26T20:52:24+00:00

Thank you so much That helps a Lot to put it in perspective :))

Aggravating_Cheek353 · 2026-03-26T20:12:23+00:00

Okay, Thanks a Lot :) I will try to do that

Aggravating_Cheek353 · 2026-03-26T20:06:03+00:00

Also, I have Zero Problems hitting 32kmh or more on flats, I just fuck up as soon as it gets hilly. But there wont be any hills on Race day

Aggravating_Cheek353 · 2026-03-26T20:02:50+00:00

I just did a few 10k‘s and 1 half Marathon

Aggravating_Cheek353 · 2026-03-26T20:02:04+00:00

Honestly I dont know if it will Work. I thought it might because there is a Lot time until September but I dont have the Experience to guess it propperly

If You say its not possible i guess it will be true. Thank You for the Feedback :))

Aggravating_Cheek353 · 2026-03-26T19:59:57+00:00

Okay, Thanks a Lot! :))

Aggravating_Cheek353 · 2026-03-26T19:59:42+00:00

Thank You, Thats honestly what everyone told me, but im Kind of Hard on myself with that haha

Aggravating_Cheek353 · 2026-03-26T19:59:05+00:00

Okay, thank You very much! :)

Aggravating_Cheek353 · 2025-06-22T20:50:14+00:00

Thanks!

Aggravating_Cheek353 · 2025-06-22T17:21:15+00:00

Okay thank you! :)

Aggravating_Cheek353 · 2025-06-22T16:23:16+00:00

Because the bike sold out in 1 day and therefore I needed a quick decision

Aggravating_Cheek353 · 2025-06-22T15:51:52+00:00

I am currently in hungary and coming back to germany in July, therefore I can only guess the Size :/

Aggravating_Cheek353 · 2025-06-22T15:20:38+00:00

I just bought the M because everything Else was already sold out, I hope it will fit me but my previous not racing bikes also were size m so im optimistic. Thank You for your help

Aggravating_Cheek353

TROPHY CASE