A Half Ironman triathlon is an incredible feat of endurance, yet approachable for dedicated athletes who are committed to putting in the time to train.
Also called a 70.3 triathlon, or an Ironman 70.3, a Half Ironman event involves swimming for 1.2 miles, biking for 56 miles, and then running for 13.1 miles, or a half marathon.
So, how long does a Half Ironman take? What are the average Half Ironman times by age, sex, and segment of the race (swim, bike, run)?
If you are training for your first Half Ironman triathlon or have an interest in potentially doing so, it can be helpful to have a general understanding of how long a Half Ironman triathlon takes the average person.
Additionally, if you have finished a 70.3 triathlon before, it’s always fun to see how you stack up against the typical finisher. Ready to see how long it takes to complete a Half Ironman triathlon? Keep reading to find out!
We will cover:
- What Is a Half Ironman Triathlon?
- Factors That Affect Half Ironman Times
- How Long Does a Half Ironman Take? Average Half Ironman Times By Age, Sex, and Segment
Let’s get started!
What Is a Half Ironman Triathlon?
A Half Ironman triathlon, more often called Ironman 70.3, is a specific branded triathlon event, which are multi-sport endurance races that include three specific disciplines performed back to back with no break in between.
Athletes in any triathlon first complete a swim segment, then transition to a bike segment, and then finish with a run.
Usually called an Ironman 70.3 due to the total distance of the race in mileage, a Half Ironman involves 70.3 miles of self-propelled travel, broken down into a 1.2-mile swim, 56-mile bike, and 13.1-mile run sequenced back-to-back.
Owing to the name, a Half Ironman is exactly half as a full Ironman triathlon, which is 140.6 miles (a 2.4-mile swim, a 112-mile bike, and a 26.2-mile run, which is a full marathon).
Ironman is a trademarked name, so a Half Ironman triathlon is not only a specific distance triathlon but also a triathlon put on by a specific company called Ironman.
There are about 133 official Ironman 70.3 triathlons per year held worldwide, but in addition to these official Ironman 70.3 races, there are other triathlons that cover the same distances for each leg as a Half Ironman (1.2-mile swim, 56-mile bike, and 13.1-mile run).
However, when those events are put on by organizations other than Ironman, they are simply called “70.3 triathlons.”
Factors That Affect Half Ironman Times
There are numerous factors that can affect your Half Ironman finish times, both in terms of your overall finish time as well as the finish time for each discipline in the Half Ironman triathlon.
Here are the top factors that influence your triathlon performance and Half Ironman finish times:
#1: Your Sex
The average Half Ironman time for men is faster than for women due to a higher percentage of lean body mass relative to women, which helps improve performance. Men also typically have a higher VO2 max (aerobic capacity) than women and a higher peak power.
#2: Your Age
Average Half Ironman times typically decline with age due to age-related declines in muscular strength and size, cardiovascular endurance, maximum heart rate, and aerobic capacity.
With that said, there are exceptions to these trends, with some very impressive masters and veteran triathletes.
#3: Your Fitness Level
Given the high level of endurance necessary to complete a Half Ironman triathlon, it should come as no surprise that your fitness level and how well you trained will have a major impact on your Half Ironman finish time.
#4: Your Experience Level
A triathlon is a technique-driven event. Swimming and cycling, in particular, take practice and proper form to execute in an efficient way.
Additionally, having experience working through the transitions and fueling your body properly can certainly help improve performance and prevent bonking due to poor pacing or poor nutrition during the race.
#5: The Race Course
One of the primary factors that affect average Half Ironman triathlon finish times is the course itself, as no two 70.3 mile courses are the same.
Half Ironman race courses that have a hilly bike or run segment will certainly be slower than those that are flat, as well as courses that are open and subject to stiff headwinds on the bike.
Open water swims where you have to swim against a current will increase the average finish time for the Half Ironman, whereas if you are swimming with the current, swim times can be significantly faster.
#6: The Weather and Climate
The weather on race day can also affect performance and average Half Ironman times. If it is hot and humid, endurance performance can suffer. Race times will also likely be slower in the rain, wind, and cold.
#7: Gear
The gear that you use to compete in the event can also affect your performance and ultimate finish time.
Wearing a wetsuit will provide buoyancy and make it easier to swim.
However, the biggest performance boost you will get from proper triathlon gear is by using a lightweight triathlon bike or racing road bike Instead of a heavy hybrid bike, poorly-fitting bike, or bike that is not aerodynamic in nature.
How Long Does a Half Ironman Take? Average Half Ironman Times By Age, Sex, and Segment
Different sources report slightly different average Half Ironman times, but here are the approximate average Half Ironman race times.
According to a RunTri analysis of more than 67,000 finishers in 40 Half Ironman triathlons, the average Half Ironman finish time is about 6 hours, with the 1.2-mile Swim segment time being approximately 45 minutes, the 56-mile Bike segment in 3 hours, and the 13.1-mile Run portion in 2:15.
There are also highly-detailed Half Ironman finish time analyses conducted by Voyage and Venture and MyTriWorld.
We totaled the segment portions to determine the average transition time (time remaining) and represented each segment of the race in a percentage of the overall triathlon.
Average Half Ironman Times for Amateur Men
| Triathlon Leg | Voyage and Venture | Percentage of Race | MyTriWorld | Percentage of Race |
| Overall Average Half Ironman Triathlon Time for Amateur Men | 5:51:25 | 100% | 5:58 | 100% |
| Average Half Ironman Swim Time | 38:51 | 11% | 40 | 11% |
| Average Half Ironman Bike Time | 2:54:38 | 49% | 3:02 | 50% |
| Average Half Ironman Run Time: | 2:04:16 | 25% | 2:11 | 36% |
| Average Transition Time | 13:40 | 4% | 12 | 3% |
Average Half Ironman Times for Amateur Women
| Triathlon Leg | Voyage and Venture | Percentage of Race | MyTriWorld | Percentage of Race |
| Overall Average Half Ironman Triathlon Time for Amateur Women | 6:18:13 | 100% | 6:28 | 100% |
| Average Half Ironman Swim Time | 40:39 | 12% | 43 | 11% |
| Average Half Ironman Bike Time | 3:10:44 | 51% | 3:14 | 50% |
| Average Half Ironman Run Time: | 2:13:06 | 37% | 2:00 | 36% |
| Average Transition Time | 13:44 | 4% | 12 | 3% |
Average Half Ironman Times By Age Group
According to TriGearLab, the average Half Ironman finish times by age group are as follows:
| Age-Group | Male | Female |
| 18-24 | 6:13:41 | 6:39:38 |
| 25-29 | 6:16:07 | 6:39:48 |
| 30-34 | 6:13:49 | 6:41:08 |
| 35-39 | 6:15:00 | 6:44:53 |
| 40-44 | 6:19:48 | 6:50:14 |
| 45-49 | 6:25:59 | 6:55:13 |
| 50-54 | 6:35:48 | 6:58:28 |
| 55-59 | 6:43:57 | 7:06:30 |
| 60-64 | 6:54:44 | 7:20:27 |
| 65-69 | 7:05:35 | 7:25:30 |
| 70-74 | 7:22:12 | 7:42:56 |
The breakdown of average Half Ironman finish times differs slightly per Voyage and Venture:
| Age Group | Avg. Men’s Finish Time | Avg. Men’s Swim | Avg. Men’s Bike | Avg. Men’s Run | Avg. Women’s Finish Time | Avg. Women’s Swim | Avg. Women’s Bike | Avg. Women’s Run |
| Overall | 5:51:25 | 0:38:51 | 2:54:38 | 2:04:16 | 6:18:13 | 0:40:39 | 3:10:44 | 2:13:06 |
| 18-24 | 5:37:44 | 0:36:05 | 2:51:21 | 1:57:50 | 6:08:46 | 0:37:32 | 3:09:23 | 2:09:39 |
| 25-29 | 5:44:07 | 0:37:42 | 2:53:42 | 1:58:49 | 6:08:24 | 0:38:33 | 3:09:30 | 2:07:27 |
| 30-34 | 5:42:29 | 0:38:09 | 2:52:05 | 1:59:24 | 6:10:22 | 0:39:47 | 3:09:09 | 2:08:15 |
| 35-39 | 5:44:15 | 0:38:34 | 2:51:50 | 2:00:57 | 6:14:08 | 0:40:35 | 3:09:04 | 2:10:53 |
| 40-44 | 5:48:12 | 0:38:55 | 2:53:01 | 2:03:19 | 6:15:44 | 0:41:12 | 3:09:39 | 2:11:47 |
| 45-49 | 5:53:35 | 0:39:13 | 2:54:45 | 2:05:35 | 6:22:56 | 0:41:36 | 3:10:36 | 2:15:37 |
| 50-54 | 5:58:24 | 0:39:30 | 2:56:31 | 2:08:22 | 6:28:38 | 0:41:45 | 3:13:04 | 2:18:31 |
| 55-59 | 6:08:04 | 0:40:21 | 2:59:59 | 2:13:06 | 6:37:43 | 0:42:30 | 3:16:32 | 2:24:27 |
| 60-64 | 6:20:53 | 0:40:55 | 3:04:07 | 2:19:05 | 6:45:14 | 0:43:08 | 3:20:10 | 2:29:01 |
| 65-69 | 6:32:14 | 0:42:12 | 3:08:44 | 2:23:21 | 7:05:05 | 0:44:38 | 3:28:37 | 2:37:59 |
| 70-74 | 7:01:21 | 0:45:11 | 3:19:23 | 2:34:36 | ||||
| 75-79 | 7:23:44 | 0:46:05 | 3:26:12 | 2:48:35 |
Finally, according to Voyage and Venture, the average Half Ironman finish times for professional triathletes are around 3:50-4:05 for men and 4:20-4:35 for women.
So, where do you stack up? What’s your best Half Ironman finish time?
Interested in other average times to see where you fall? Check out our articles on the average times for the: 5k, 10k, and marathon.
