Ironman, half Ironman, & Triathlon race power

You should make sure your critical power (rFTP) is up to date and accurate. For road running events marathon distance or shorter, your power target is easy to calculate as a percentage of CP.

When doing an Ironman, your power target will be lower as you already spent energy during the swim and ride. There are a few options:

1. During your training cycle, do a critical power test after a long bike ride. That will allow you to get an adjusted CP value that you can then use for your race (i.e. 89% of CP for the marathon distance).

2. Various coaches have a method to set a power target. Below image is from Chris Hague:

3. Some more helpful links:

https://alancouzens.com/blog/run_power_pacing.html

https://the5krunner.com/2018/10/22/him-running-power-with-stryd-hm-too/

Racing webinar with Coach Chris Hague: https://www.youtube.com/watch?v=mgAPFE6xKq4

In short, running power and cycling power are not directly comparable, as running and cycling require different movement patterns, involving different mechanics and muscle activation profiles, that place different biomechanical and physiological demands on an athlete.