The tables below summarize typical finish times for various endurance events, by gender and ability level. They include approximate “Beginner/finisher goal,” “Intermediate/average,” and “Advanced/competitive” times (plus optional pro-level references). Pace columns show running pace (min/mile, min/km), cycling speed (mph, km/h), or swimming pace (min/100m, min/100yd). All distances are given in both metric and imperial. These […]
In 2017, Nike’s Vaporfly shoes sparked a revolution in running—and a firestorm in endurance sports. By 2023, Ironman had drawn a line in the sand, banning certain “super shoes” to preserve fair competition. This article dives into the banned technology, ironman forbidden shoes, the rules, and the high-stakes debate over innovation vs. fairness. Whether you’re
VO₂ Max – The Metric That Defines Healthspan & Performance Potential In the world of fitness metrics, few measurements carry as much weight as VO₂ max. Often referred to as the “holy grail” of cardiorespiratory fitness indicators, this single number offers profound insights into both your current health status and future longevity potential. VO₂ max,
Treadmill Speed Chart For example: For runners, cyclists, and fitness enthusiasts tracking their progress, understanding the relationship between speed and pace is crucial. While your fitness tracker might show your speed in kilometers per hour (km/h), many training plans and race strategies are built around pace—the minutes and seconds it takes to cover each kilometer.
A half marathon is defined as exactly half the distance of a full marathon (42.195 km). In official measurement it covers 21.0975 km, which when converted to imperial units equals 13.1094 miles. In practice, most events round this to 13.1 miles (21.1 km) for simplicity and marketing. Official Distance Half Marathon Distance km and miles
The Runner’s Edge in Triathlon & The Overtraining Trap You’re a runner – you’re already halfway there to triathlon glory! Your cardiovascular fitness, mental toughness, and understanding of endurance training give you a significant advantage as you consider adding swimming and cycling to your athletic repertoire. You can easily go from runner to triathlete. The
Alex Yee’s Stunning London Marathon Debut: A Record-Breaking Run at 2:11:08 Olympic triathlon champion Alex Yee made headlines with a stunning marathon debut at the 2025 London Marathon, finishing 14th in the elite men’s race. Yee crossed the line in 2:11:08, setting a new record for the fastest marathon ever run by an Olympic triathlete.
After conquering the swim and bike legs of a 70.3 triathlon, you face the final challenge: a 13.1-mile run with tired legs, mental fatigue, and the ever-present cutoff clock. For many athletes, especially first-timers, the run becomes a battle not just against physical exhaustion but against time itself. With a standard overall cutoff of 8
The Great Triathlon Run Sock Debate: Socks or No Socks? Why This is a Common Question for Triathletes Unlike standalone running events, triathlons present a unique challenge: transitioning from swimming to cycling to running with maximum efficiency. After the swim and bike portions, your feet are often damp, possibly dirty, and about to endure the
The Ambitious Endurance Athlete’s Dilemma You love the thrill of the marathon and the challenge of triathlon… but can you truly do both effectively? This question haunts many endurance athletes who find themselves drawn to both the focused intensity of marathon training and the diverse challenges of swim-bike-run. The appeal of each is undeniable. Marathon
