How to Pace a Triathlon: The Ultimate Pacing Guide for Half-Distance Triathlons

[@myprocoach123]

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[@99cya]

only by speaking he is giving so much confidence, that would be the perfect coach for me 🙂

[@DigininjaRobin]

On my last full I'd planned a run pace of 7min/km, I started running and didn't check my watch straight out of T2, but it felt slow. After five minutes I checked and was doing 6:30. I tried to slow down a bit, checked five minutes later and was still doing 6:30 but felt great, so stuck with it and took 15 minutes off my expected time. I watched my HR and RPE all the way through just in case. So make plans, but also know yourself well enough to be able to adjust them if you are feeling good or bad on the day.

[@benczemate6966]

Great vid as always! Could you please do a similar one for full distance?

[@neilwillis4694]

My first ironman 70.3 the swim was unfortunately cancelled due to thunder storms, so maybe why I was able to put in a bit more than your suggested for bike and run. Bike I did at 87% FTP, and my run was 8:47 per mile which is only a few seconds faster than suggested by your race pace page. The bike I completed 22 minutes faster than I expected but the run 5 minutes slower than I was hoping for.

[@michaelhatch1994]

It's very simple, if you get old enough, if you finish, you win....🤣🤣

[@mdrlol7300]

Great video! May you also provide some inputs on how pacing a bike when it is hilly. Cause for my first one I have averaged 80% which I was sure to hold, but some burst during climbs exploded my legs for the run part. Also 84% seems high but imagine I am targeting a sub 5h, if I tackle key sessions like 4*20' or 6*15' at 84% I could assume that on race day, I can maintain it for 2h30?

[@myprocoach123]

Thanks for your comment! We have a separate video about hilly triathlons that you might like. The FTP percentages are a useful guideline, but it is important to test them in your long workouts and then decide what is right for you.