Race Hub · First-timer's guide
IRONMAN 70.3 Jönköping
Sunday 11 July 2027, on the shore of lake Vättern in southern Sweden. A calm one-loop swim in lake Munksjön, a rolling 90km through Swedish forest with nearly 1,000m of climbing, and a flat two-lap run through the city centre. Here's the real course, and a pacing plan built against its actual elevation, not a flat-or-hilly guess.
The Bike Course
Rolling, and the climbing adds up.
IRONMAN call this bike course rolling, and the GPX agrees: 998m of climbing across 90km, almost all of it in the middle of the ride. The opening 7km along the lake are flat, then one real climb of about 85m takes you up onto the plateau, and from there the road rolls constantly to the high point at km39. The final 25km run steadily back down into Jönköping, fast and mostly free. We pace you against the elevation from the official IRONMAN bike GPX, so you hold back where the course bites and take the free speed home.
Pacing Calculator
How do your numbers stack up right now?
Built for first-timers. You don't need to know your FTP. A couple of honest inputs and we'll model your day against the real Jönköping course.
Your Critical Swim Speed. We add for open water & wetsuit.
Don't know your CSS? Click HereUsed with your weight for a power-to-weight read. Not stored anywhere.
Average km/h on a recent long ride, of similar race distance and terrain, at race pace effort.
Your standalone half time, h:mm:ss.
Jönköping in July is usually mild, with recent race days between 9 and 22°C. Pick Warm if the forecast is up.
Power-to-weight body composition
Jönköping rolls all day, and on the climbs your speed is governed by power-to-weight: the watts you can hold for every kilo you carry up the road. Same power, less weight, and you go up faster, which is why body composition matters more here than on a flat course.
These are just mathematical outcomes from your height and weight, not a judgement on your body, and the maths can't tell how much of your weight is muscle. Any change should come from better fuelling and training, never restriction or dropping weight for its own sake, under-eating to chase "race weight" costs you more fitness than it buys. Whether it applies to you at all, and what a healthy target looks like, is exactly what our coaching team, with Adam on nutrition, work out with you 1:1.
Don't go it alone.
These headline numbers are a great start, but race day is bigger than a set of splits. What gets you to the line ready, and across it in the best possible shape, is a coaching team in your corner: mapping and running the whole journey with you across training, strength and conditioning, nutrition and race-day strategy, built around your life and adjusted as you go. That is exactly what Team TC does.
Apply for 1:1 coaching with TomBefore race day