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Q & A: Triathlon Race Intensity

Adam Hodges | January 25, 2013

Q. What intensity zones should I expect to be in while racing my triathlon?

Training ZonesThe intensity at which you are able to race can vary depending upon your experience level. In general, more experienced athletes are able to maintain a higher intensity throughout races. This is not only because they have a stronger aerobic foundation that allows them to engage in higher intensity training in preparation for the race, but with experience also comes the ability to learn “to be comfortable being uncomfortable” at faster racing intensities.

Take, for example, the ability of athletes to maintain their pace at lactate threshold. In general, endurance athletes are able to hold that pace for about an hour. But that duration can be as little as five minutes for untrained individuals new to endurance training. On the other end of the experience spectrum, world-class athletes can hold their pace at lactate threshold for closer to 90 minutes.

The intensity at which you are able to race also varies by the distance you are racing. The longer the race, the more energy you derive from aerobic energy production versus anaerobic energy production. And aerobic metabolism—which requires the presence of oxygen—means lower intensity. The table below illustrates this by showing the relative energy system requirements for typical running events.

aerobic vs. anaerobic percentages

With these two factors in mind—experience and distance of the event—the table below outlines the intensity zones you should expect to encounter in your triathlon racing.

triathlon intensities

Sprint Distance Triathlon = 500 meter swim, 12 mile bike, 5k run
Olympic Distance Triathlon = 1.5k swim, 40k bike, 10k run
Ironman Triathlon = 2.4 mile swim, 112 mile bike, 26.2 mile run

Related:

Training ZonesTraining Intensity Zones for Targeted Training Training Zones figureHow to Determine Your Swimming Pace Zones Training Zones figureWhat Are Training Zones? The Pre-Race Warmup for Triathlons Training Zones figureHow to Determine Your Running Pace Zones

Filed Under: Training Tips Tagged With: Racing, Triathlon

About Adam Hodges

Adam Hodges, PhD, is a multisport athlete and coach with credentials from USA Triathlon and the American College of Sports Medicine. In addition to coaching multisport athletes, he has coached high school cross country and track runners in California and masters swimmers in Colorado and California. As a USAT All-American triathlete, he has competed in the ITU World Triathlon Championships, the ITU World Duathlon Championships, and the Ironman World Championships in Hawaii. As a masters runner, he has won a series title in the XTERRA SoCal Trail Series. His current pursuits include trail running, climbing, mountaineering, skimo, and cross-country skiing.

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