Race Hub · First-timer's guide
IRONMAN 70.3 Kraichgau
The land of 1,000 hills. A calm lake swim in the Hardtsee at Ubstadt-Weiher, a rolling 88km through the forests and vineyards of the Kraichgau with 1,360m of climbing, the most of any course in our library, and a flat three-lap run through Bad Schönborn. (Next edition: 2027, date to be confirmed by IRONMAN.)
The Bike Course
The land of 1,000 hills means it.
The official GPX shows 1,360m of climbing across 88.5km and nothing you would call a mountain: the biggest single rise is about 70m. It is relentless rolling instead, and that is exactly what makes it dangerous. Every hill tempts you to punch over it, and forty punches later your run is gone. We pace you against the elevation from the official IRONMAN bike GPX, so you ride the rollers with a plan instead of a temper.
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 Kraichgau 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.
Recent editions have raced between 12 and 31°C. Check race week and pick honestly.
Power-to-weight body composition
The Kraichgau rolls all day, and on the hills 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