A Three-Year Journey: 2023-2025
This comprehensive analysis examines performance data from three consecutive Ironman Wisconsin races (2023, 2024, 2025), including 12-week training build-up analysis and detailed race-day performance metrics.
Key Finding: Total race time improved by 24 minutes and 12 seconds, with the most dramatic gains coming from run performance in 2025.
| Year | Swim (miles) | Bike (miles) | Run (miles) | Total Hours |
|---|---|---|---|---|
| 2023 | 24.5 | 1177 | 294 | 124 |
| 2024 | 28.6 | 1143 | 268 | 121 |
| 2025 | 34.5 | 1383 | 216 | 127 |
The chart below shows how training volume was distributed across the 12 weeks leading up to each race.
Total Time: 12:32:14
| Discipline | Time | Pace/Speed | Avg HR |
|---|---|---|---|
| Swim (2.4 mi) | 1:13:35 | 1:54/100m | 147 bpm |
| Bike (112 mi) | 6:41:15 | 16.7 mph | 141 bpm |
| Run (26.2 mi) | 4:37:23 | 10:36/mile | 136 bpm |
Total Time: 12:34:25 (+2:11 from 2023)
| Discipline | Time | Pace/Speed | Avg HR |
|---|---|---|---|
| Swim (2.4 mi) | 1:18:03 | 2:02/100m | 135 bpm |
| Bike (112 mi) | 6:39:58 | 16.8 mph | 143 bpm |
| Run (26.2 mi) | 4:36:23 | 10:22/mile | 135 bpm |
Total Time: 12:08:01 (-26:24 from 2024, PR!)
| Discipline | Time | Pace/Speed | Avg HR |
|---|---|---|---|
| Swim (2.4 mi) | 1:15:03 | 1:57/100m | 136 bpm |
| Bike (112 mi) | 6:43:28 | 16.6 mph | 135 bpm |
| Run (26.2 mi) | 4:09:28 | 9:39/mile | 137 bpm |
The marathon showed the most dramatic improvement - pace improved by nearly a full minute per mile while maintaining similar heart rate.
Bike splits remained consistent. The 2025 race showed lower heart rate, suggesting energy conservation for the run.
Run Performance is the Key Differentiator: The 27-28 minute improvement in the marathon accounts for more than 100% of the overall time improvement.
Heart Rate Management: In 2025, the bike was executed at the lowest heart rate (135 bpm vs 141-143 bpm) while maintaining similar run heart rate.
| Discipline | Best Year | Performance |
|---|---|---|
| Overall Race | 2025 | 12:08:01 |
| Swim | 2023 | 1:13:35 |
| Bike | 2024 | 16.8 mph average |
| Run | 2025 | 9:39/mile average |
Analysis generated from Garmin Connect data