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Ironman South Africa · Sunday, 28 March 2027 (expected)Ironman South Africa time predictor
The Ironman African Championship is 3.8 km, 180 km and 42.2 km in Nelson Mandela Bay. Expect wind on the bike — it is the defining feature of this course. Type your own numbers and get a predicted finish.
| Leg | Time | |
|---|---|---|
| Swim | 1:17:12 | 3.8 km open water |
| Bike | 7:29:11 | 180 km at about 143 W |
| Run | 4:45:22 | 42.2 km, 20% slower than fresh |
| Transitions | 10:00 | T1 and T2 together |
Bike splits are decided by wind and terrain far more than by watts, so treat this as the shape of the day rather than a target.
Racing it well
The marathon after 180 km is about 20% slower than a fresh one. Ride at about 68% of FTP, eat from the first hour, and save something for a run that starts at the hottest part of the day.
What the prediction includes
A swim from your CSS plus 6% for open water, a bike leg from a power balance at a sustainable share of FTP, a run from your running fitness slowed for running off the bike, and time for transitions. Wind decides bike splits far more than watts.
A full 24-week block for the Sunday, 28 March 2027 (expected) race starts on Monday Monday, 5 October 2026. The Ironman South Africa training plan page has the calendar and race-day targets.
Build my Ironman South Africa plan — free to buildSee your whole block before you pay.
Common questions
How do I predict my Ironman South Africa time?
Type a recent run race, your FTP and weight, and your CSS swim pace.
How long does a full Ironman take?
Most age-groupers finish between 11 and 16 hours. The calculator gives a rough figure from your own numbers, leg by leg.
When is the Ironman South Africa?
Sunday, 28 March 2027 (expected). Check the official entry page before booking anything.
When should I start training for the Ironman South Africa?
A full 24-week block starts on Monday Monday, 5 October 2026. A plan built later counts back from race day.