Race Hub · First-timer's guide
IRONMAN 70.3 Tallinn
Sunday 23 August 2026. A single-loop swim in the clear, sandy-bottomed Lake Raku, a gently rolling 90km through the villages south of the city, and a flat two-lap run along Tallinn Bay that IRONMAN rank among the fastest anywhere. Here's the real course, and a pacing plan built against its actual elevation.
The Bike Course
Flat, fast, Baltic.
The official GPX shows 308m of climbing across 89.5km, with the whole ride living inside a 55m elevation band through Vääna, Tutermaa and the villages south of Tallinn. That makes it one of the fastest 70.3 bikes in Europe, and one of the easiest to over-ride. Steady, aerodynamic power wins here. We pace you against the elevation from the official IRONMAN bike GPX, so your target is honest from the start.
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 Tallinn 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.
Late August on the Baltic is usually mild. Cool / mild is the usual pick unless the forecast is up.
Power-to-weight body composition
Tallinn is flat and fast, so weight matters far less here than on a hilly course. There is no climb where being lighter buys back time; the day is won on aerodynamics, steady pacing and holding your run together. Body composition still helps a little at the margins, but it is not the big lever on this 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