Ironman 70.3 cut off times are one of the biggest fears for first‑time Half Ironman athletes: missing a time check and being pulled from the course after months of training. This guide breaks down the standard swim, bike, run and overall limits, shows how they compare to full Ironman cut offs, and gives you realistic pacing and training advice so you can beat the clock and cross the finish line.
Quick answer: standard Ironman 70.3 cut off times
So, what are the Ironman 70.3 cut off times? For most branded 70.3 races worldwide, you typically have 8 hours 30 minutes from your start to complete the entire course, with intermediate cutoffs for each discipline. Miss any of these time limits, and your race is officially over, even if you feel like you could keep going.
Typical Ironman 70.3 cut off times:
- Swim (1.9 km / 1.2 miles): 1 hour 10 minutes from your wave start.
- Bike (90 km / 56 miles): 5 hours 30 minutes total race time (including swim + T1).
- Run / overall finish (21.1 km / 13.1 miles): 8 hours 30 minutes total race time from your start.
Exact numbers can vary slightly from race to race, so always confirm the official cut off times in your athlete guide, not just on a generic blog or forum.
Ironman 70.3 distances and why cut offs exist
An Ironman 70.3, also called a Half Ironman, covers 1.9 km of swimming, 90 km of cycling, and 21.1 km of running for a total of 113 km or 70.3 miles. These distances are exactly half of a full Ironman, which is 3.8 km swim, 180 km bike, and 42.2 km run.
Cut off times are not there to punish slower athletes; they exist to keep everyone safe and allow the race to operate smoothly.
- Roads need to reopen on schedule so local traffic and emergency services are not blocked all day.
- Volunteers and medical teams are booked for defined time windows, not indefinitely.
- Heat, darkness, and fatigue raise the risk of accidents and medical issues if athletes stay out too long.
For age‑group athletes, the good news is that 8:30 is generous enough that you do not need to be fast, but you do need to move consistently and respect the distances.
Ironman 70.3 cut off times by leg
Swim cut off time (Ironman 70.3)
The swim is often the scariest part mentally, but the cut off is actually quite manageable if you put in basic, consistent training.
- Distance: 1.9 km (1.2 miles).
- Cut off: 1 hour 10 minutes from your wave start.
- Required pace: roughly 3:40 per 100 m or about 2:05 per 100 yards.
If you can swim 2.5–3 km continuously in the pool without stopping completely, you are well on track to comfortably make the 70.3 swim cut off. Focus on relaxed breathing, efficient body position, and sighting in open water rather than sprinting short intervals.
Bike cut off time (Ironman 70.3)
The bike leg is where many people worry most about being too slow, especially on hilly or windy courses.
- Distance: 90 km (56 miles).
- Cut off: must be off the bike by 5 hours 30 minutes of total race time, including swim and T1.
- Required average speed: around 23–25 km/h (14–15.5 mph), depending on how long your swim and transition take.
This doesn’t mean you must ride a constant 25 km/h; it means your overall elapsed time from the start of the swim to racking your bike must be under 5:30. Smart pacing on climbs and descents, avoiding very long stops, and practicing nutrition on the bike make a huge difference to your effective average speed.
Run and overall cut off time (Ironman 70.3)
Once you make the bike cut, your next job is to finish the run before the overall 8:30 limit, which is usually very achievable with a sensible run‑walk strategy.
- Distance: 21.1 km (13.1 miles).
- Overall cut off: 8 hours 30 minutes total race time from your start.
- Typical required average pace: around 8:30 per km or 13:40 per mile if you reach T2 with a bit of time in hand.
Most athletes who miss the overall 70.3 time limit did not pace the bike well or ran into nutrition problems rather than simply “running too slow”. A controlled bike plus steady nutrition almost always sets you up to jog, shuffle, or run‑walk your way to a legal finish.
Half Ironman vs full Ironman cut off times
A lot of athletes search for “half ironman time limit” and “Ironman time limit” together, so it helps to see the numbers side by side.
*Bike cut off includes elapsed time from swim start through T1 plus the bike leg.
These are standard templates used by many events worldwide, though a few races tweak cut offs slightly due to local permits or noise rules. Always read your specific race athlete guide, because some courses have additional intermediate timing mats on the bike or run where you must pass by a certain time of day.
What pace do you actually need to finish in time?
Seeing the cut off times is one thing, but it helps to map them onto a realistic day so you can see how “average” you can be and still finish.
Here is an example race scenario that comfortably makes the Ironman 70.3 cut off without elite fitness:
- Swim: 50–55 minutes (relaxed freestyle with occasional breaststroke).
- T1: 6–8 minutes (steady but not rushed).
- Bike: 3:30–3:40 hours (average ~25–26 km/h / 15–16 mph on rolling terrain).
- T2: 5–7 minutes.
- Run: 2:20–2:30 hours (pace ~6:40–7:10 per km / 10:40–11:30 per mile with some walk breaks).
That adds up to roughly 7:50–8:10 total time, leaving a solid buffer before the 8:30 cut off. Notice that there is nothing “pro level” about those numbers; they are achievable for a consistent, healthy age‑grouper following a structured plan.
How to train so cut offs are not a problem
Understanding the rules is important, but the real goal is to train in a way that makes the cut offs almost an afterthought. Instead of obsessing over single‑day hero workouts, focus on building steady, repeatable training weeks.
1. Build bike endurance first
For most athletes, the bike is the make‑or‑break leg when it comes to 70.3 cut off times.
- Aim for three rides per week, including one long ride building up to 3–4 hours at a comfortable, sustainable pace.
- Practice riding at or slightly above the average speed you need for race day, including small hills if your course is not perfectly flat.
- Use race simulation rides every few weeks where you practice nutrition, hydration, and aero position to make sure nothing surprises you.
If you can ride 90–100 km in training in well under 5 hours at a steady effort, the 5:30 bike cut off will feel generous.
2. Make the swim automatic, not heroic
You do not need to be a fast swimmer; you need to be a relaxed, efficient swimmer who can cover the distance without panic.
- Swim two to three times per week, focusing on technique drills, continuous easy swimming, and some sets around 200–400 m with short rests.
- Build up to at least 2.5–3 km continuous swimming in the pool, ideally more than once, so you know you have a buffer beyond the 1.9 km race distance.
- If possible, train in open water to practice sighting, swimming in a wetsuit, and staying calm around other athletes.
Nailing this means the 1:10 swim cut off becomes a non‑issue, and you start the bike feeling confident instead of drained.
3. Practice running off the bike
The run cut off for a 70.3 is generous, but running on tired legs is very different from running fresh.
- Do one “brick” session per week where you run for 15–30 minutes straight after a bike ride.
- Use a structured run‑walk strategy in some bricks (for example, 9 minutes run / 1 minute walk) to practice the pattern you plan to use on race day.
- Gradually extend your long run to 90–120 minutes at an easy pace so 21.1 km feels familiar.
A practiced run‑walk strategy often leads to faster, more consistent half marathon times than trying to “run everything” and blowing up after 10–12 km.
Simple pacing strategy to beat the clock
To turn all this into a simple race‑day plan, think of the cut offs as checkpoints rather than threats.
- Swim: Stay relaxed and avoid panic; you are aiming for a steady, continuous effort, not your fastest 1.9 km ever.
- Bike: Ride at a comfortable pace where you can still talk in short sentences, eat and drink easily, and keep your heart rate under control.
- Run: Commit to a repeatable run‑walk structure from the start instead of waiting until you are exhausted to start walking.
If you hit each timing point with 10–20 minutes in hand, you will feel in control and mentally strong instead of chasing the clock.
FAQs about Ironman 70.3 cut off times
What are the cut off times for Ironman 70.3?
Most Ironman 70.3 races use a 1:10 swim cut off, 5:30 total time for swim plus bike, and 8:30 overall to complete the entire race.
Is there a time limit for Ironman 70.3?
Yes, every official Ironman 70.3 has an overall time limit and discipline‑specific cut offs; missing any of them means you are removed from the course and recorded as a DNF.
Are Half Ironman cut off times the same as Ironman 70.3?
“Half Ironman” is simply the generic name for the same 70.3 distance, so the cut offs are the same template, though non‑Ironman‑branded races sometimes adjust them slightly.
Do cut off times vary by race?
The overall structure is similar everywhere, but specific times and intermediate checkpoints can vary based on course design, permits, and local rules, so always read your race’s athlete guide.
Are there different cut offs for harder courses?
Most challenging 70.3 races still keep the standard 8:30 overall cut off, even if the bike is very hilly or the run is hot, so you should not expect extra time for tougher profiles.
How strict are officials with cut off times?
Officials are usually strict at the main cut off points because they must follow safety, road closure and permit rules, and athletes who miss a cut off are normally required to stop racing.
If you respect the distances, follow a structured 70.3 training plan, and use smart pacing rather than ego pacing, Ironman 70.3 cut off times become just another race detail instead of the thing that keeps you up at night.
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FAQs
Most Ironman 70.3 races give you about 8–8.5 hours from your swim start to finish the race.
Yes, there is an overall time limit plus separate cut offs for the swim, bike and sometimes intermediate timing points.
Typically around 1:10–1:15 for the swim, 5:30–5:45 hours total time to complete the bike, and about 8–8.5 hours total to finish the run.
