Ironman 70.3 Cutoff Times: Every Leg Breakdown
The Ironman 70.3 overall time limit is 8 hours 30 minutes. Each leg has its own cutoff. Miss any single cutoff and you're pulled from the race. Here's exactly what you need to know.
Ironman 70.3 Cutoff Times at a Glance
| Leg | Distance | Cutoff Time | From Race Start |
|---|---|---|---|
| Swim | 1.2 miles (1.93 km) | 1 hour 10 minutes | 1:10:00 |
| T1 Transition | — | Included in bike cutoff | — |
| Bike | 56 miles (90.12 km) | 5 hrs 30 min | 5:30:00 |
| T2 Transition | — | Included in run cutoff | — |
| Run (Finish) | 13.1 miles (21.09 km) | 8 hrs 30 min total | 8:30:00 |
What Each Cutoff Means
Swim Cutoff: 1 Hour 10 Minutes
You must exit the water and reach T1 within 1 hour 10 minutes of the race start. This is the cutoff most beginners worry about, but it's generous — you'd need to swim at roughly a 2:45/100m pace, which is a comfortable pace for most trained swimmers.
Tip: Even if you're a slow swimmer, consistent training with a swim group 2-3x/week for 4+ months will comfortably get you under this cutoff.
Bike Cutoff: 5 Hours 30 Minutes (from start)
This is measured from the race start, not from when you start riding. So if your swim + T1 takes 1 hour 10 minutes, you only have 4 hours 20 minutes for the 56-mile bike. That means maintaining roughly 13 mph (21 km/h) average — tight but doable.
Watch out: The bike cutoff is where most athletes get pulled. A slow swim eats into your bike time. Aim for a 1-hour swim to give yourself a 4.5-hour bike window.
Run / Overall Cutoff: 8 Hours 30 Minutes
You must cross the finish line within 8 hours 30 minutes of the race start. If you hit T2 at the 5:30 mark, you have exactly 3 hours for a half marathon — that's a 13:44/mile pace. Most athletes who make the bike cutoff will finish the run.
Tip: Walk-run strategies work great here. Even alternating 3 min run / 1 min walk will keep you well under cutoff.
Target Paces to Stay Safe
| Leg | Cutoff Pace | Comfortable Pace | Buffer |
|---|---|---|---|
| Swim | 2:45/100m | 2:15/100m | ~10 min |
| Bike | ~13 mph (21 km/h)* | 15 mph (24 km/h) | ~30 min |
| Run | ~13:44/mile* | 11:00/mile | ~35 min |
*Cutoff pace assumes worst-case scenario (using maximum allowed time on previous legs).
What Happens If You Miss a Cutoff?
- Swim:You'll be pulled from the water by safety kayaks or boats and transported to shore. You will not be allowed to continue.
- Bike:Course marshals at aid stations will stop you. A SAG wagon (support vehicle) will pick you up and drive you back to transition.
- Run:You can typically continue running but won't receive an official finish time. The finish line may be closed.
Missing a cutoff does not mean you failed — it means you need more training time. Many successful Ironman finishers had a DNF on their first attempt.
Tips to Avoid Missing Cutoffs
Train at Race Pace
Practice swimming, biking, and running at your target race pace — not just fast intervals. Your body needs to know what "all day" pace feels like.
Practice Transitions
T1 and T2 eat into your cutoff time. Aim for under 5 minutes each. Lay out gear the night before and rehearse the sequence.
Nail Your Nutrition
Bonking on the bike is the #1 reason athletes miss the bike cutoff. Use our race nutrition planner to dial in your fueling.
Don't Go Out Too Hard
Starting the bike too fast leads to a blow-up in the second half. Negative split the bike — ride the first 28 miles easier than the last 28.
Planning your first 70.3? Use our calculators to dial in your race-day nutrition and pacing.
Try a calculator
- Ironman Cutoff Calculator
Enter your splits and check them against the 70.3 cutoffs.
- Transition Time Calculator
Estimate T1 and T2 so your cutoff margins are accurate.
- Triathlon Race Time Calculator
Predict your 70.3 finish and margin to cutoffs.
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