Race Timing & Pacing Guide

Master your race day timing with our comprehensive guide to cut-off times, pacing strategies, and time management for the Ironman 70.3 distance.

Quick Timer Tools

Use these convenient online timers to practice your race pacing and training sessions.

Swim Cut-off Timer

Set a timer for the swim cut-off time to practice your swimming pace.

1 Hour 15 Minutes Timer

Bike Cut-off Timer

Practice your bike pacing with the total swim + bike cut-off time.

5 Hours Timer

Total Race Timer

Set the complete race time limit for full race simulation training.

8 Hours Timer

Custom Hour Timer

Set any number of hours for your custom training sessions.

Set Hours Timer

Custom Minute Timer

Set precise minute intervals for interval training and transitions.

Set Minutes Timer

General Timer Tool

Access the main timer tool for any custom timing needs.

Timer.now

Official Cut-off Times

Swim Cut-off

1:10:00

Distance: 1.9km

Average Pace: 2:12 per 100m

Note: Athletes must exit water by this time

Bike Cut-off

5:30:00

Distance: 90km

Average Speed: 20.5 km/h minimum

Note: Total time from race start including swim

Total Finish

8:00:00

Run Distance: 21.1km

Run Pace: 7:07 per km maximum

Note: Complete race time limit

Pacing Strategies

Conservative Approach

Swim: 45-55 min
Bike: 3:00-3:30
Run: 2:15-2:45
Total: 6:00-7:10

Ideal for first-time 70.3 athletes or those prioritizing completion over speed.

Competitive Approach

Swim: 35-45 min
Bike: 2:30-3:00
Run: 1:45-2:15
Total: 4:50-6:00

For experienced triathletes aiming for age group podium or personal best times.

Elite Performance

Swim: 25-35 min
Bike: 2:10-2:30
Run: 1:20-1:45
Total: 3:55-4:50

Professional and elite amateur athletes competing for overall podium positions.

Race Day Timing Tips

Transition Efficiency

Practice your transitions (T1 and T2) to save valuable minutes. Efficient transitions can save 2-5 minutes total, which could be crucial for cut-off times.

Negative Split Strategy

Start conservatively and build intensity. This approach helps ensure you have energy for the run and reduces the risk of missing cut-offs.

Nutrition Timing

Plan your nutrition intake based on time, not distance. Consume calories every 20-30 minutes during the bike and run portions.

Weather Considerations

Singapore's tropical climate may affect pacing. Start hydrating early and adjust your target times based on race day conditions.

Mental Checkpoints

Set time-based mental checkpoints throughout the race to monitor your pacing and make adjustments as needed.

Equipment Preparation

Ensure your timing chip is properly attached and your watch is set up correctly for accurate pacing during the race.

Training for Time Goals

Base Building Phase (12-16 weeks out)

  • Focus on building aerobic capacity in all three disciplines
  • Practice race pace intervals to develop feel for target speeds
  • Include brick workouts to practice transitions and pacing
  • Establish baseline times for each discipline

Build Phase (8-12 weeks out)

  • Increase training intensity with tempo and threshold work
  • Practice race simulation workouts at target paces
  • Focus on nutrition timing during longer training sessions
  • Test equipment and pacing strategies

Peak Phase (4-8 weeks out)

  • Include race-specific workouts at goal paces
  • Practice complete race day routine including timing
  • Fine-tune pacing strategy based on fitness improvements
  • Taper training while maintaining race pace feel

Need Personalized Pacing Advice?

Our team can help you develop a customized pacing strategy based on your fitness level and goals.

Get Coaching Support