Race Hub · First-timer's guide
IRONMAN 70.3 Warsaw
Lake Zegrze, just north of Warsaw. A lake swim, a genuinely flat and fast bike, and a flat lakeside multi-lap run. Here's the real course, and a pacing plan built against its actual elevation, so you hold the right effort from the gun instead of over-cooking the flats. (Next edition: June 2027, exact date to be confirmed by IRONMAN.)
The Bike Course
Flat and fast, and easy to over-cook.
The bike is genuinely flat, a loop around Lake Zegrze with only 226m of climbing across 90km. That makes it quick, and it makes it very easy to over-ride the first half and pay for it on the run. This is a course won by holding steady, aerodynamic power rather than attacking. 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 Warsaw 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.
Warsaw in June is usually mild to warm and can get properly hot, pick Warm or Hot if the forecast is up.
Power-to-weight body composition
Warsaw is flat and fast, so weight matters far less here than on a hilly course. There is no long 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