Course description
One of the toughest Ironman races in the world. The swim is in the Atlantic at Puerto del Carmen (two laps with an Australian exit), followed by a 180 km bike with around 2,500 metres of climbing around the volcanic island. Fierce trade winds and lava fields make for a brutal day.
Coach tip
A disc wheel is allowed but may be banned at short notice in storms — in crosswinds the front wheel is the bigger problem anyway. The climbs aren't steep but are long and wind-battered: ride to power. Here, mental toughness matters more than any pacing target.
Kona qualification – Ironman Lanzarote
Typical qualifying times for the IRONMAN World Championship, estimated from the official qualification method and public results of the last few years (2026, 2025, 2024).
| Age group | Typical qualifying time | With roll-down (8 in 10) | Range |
|---|---|---|---|
| Women | |||
| F25-29 | 11:40:29 | 11:40:29 | 10:50:26–12:30:32 |
| F30-34 | 10:30:40 | 11:14:56 | 10:26:49–10:56:42 |
| F35-39 | 11:27:39 | 11:27:39 | 11:05:23–11:49:54 |
| F40-44 | 11:27:54 | 11:27:54 | 11:07:11–11:40:49 |
| F45-49 | 11:56:30 | 12:05:55 | 11:39:13–12:05:41 |
| F50-54 | 12:13:13 | 12:13:13 | 10:58:26–12:19:40 |
| F55-59 | 13:02:08 | 13:02:08 | 12:51:31–13:18:51 |
| Men | |||
| M18-24 | 9:39:22 | 9:39:22 | 9:28:16–10:20:01 |
| M25-29 | 9:27:48 | 9:27:48 | 9:26:07–9:32:20 |
| M30-34 | 9:21:19 | 9:28:59 | 9:20:37–9:28:59 |
| M35-39 | 9:27:03 | 9:31:10 | 9:19:36–9:28:59 |
| M40-44 | 9:44:38 | 9:53:07 | 9:41:31–9:46:02 |
| M45-49 | 10:00:52 | 10:09:39 | 9:51:50–10:10:52 |
| M50-54 | 10:30:23 | 10:37:00 | 10:29:58–10:37:26 |
| M55-59 | 10:54:01 | 11:01:54 | 10:52:38–11:01:54 |
| M60-64 | 11:24:00 | 11:29:37 | 11:13:52–11:41:02 |
| M65-69 | 12:22:31 | 12:22:31 | 11:51:41–12:45:15 |
| M70-74 | 13:38:15 | 13:38:15 | 13:38:15–13:38:15 |
Estimate, not a guarantee – field strength shifts the real cutoff. The roll-down column is a scenario assuming 8 in 10 athletes accept their slot; IRONMAN publishes no acceptance rates per age group.
Detailed breakdown & shareable image →