The 2026 IRONMAN World Championship returns to Kailua-Kona, Hawaii on October 10, marking the first time since 2019 that the professional men's and women's fields will race together on the same day, on the same island, over the same lava fields. Here's your course breakdown and Best Bike Split race plan guide.
If you're racing the 2026 IRONMAN World Championship, you've earned a start on the course that built the entire sport of triathlon. A 2.4 mile swim in Kailua Bay, 112 miles of biking out to Hawi and back across black lava desert, and a 26.2 mile marathon that finishes down Ali'i Drive. Every part of this day has a reputation, and every part of it deserves a plan built around your own numbers instead of a finish line photo you saw once on TV.
Race Overview
Kona has hosted the World Championship in nearly every year since 1981, and for 2026 it becomes the sole host again after three seasons of splitting the men's and women's races between Kona and Nice, France. Roughly 3,000 age group and professional athletes will toe the line, all of whom qualified through an IRONMAN full-distance race or one of roughly 50 qualifying IRONMAN 70.3 events worldwide.
The professional field returning to Kona together is the headline. Patrick Lange holds the men's course record at 7:35:53, set in 2024, and Lucy Charles-Barclay holds the women's record at 8:24:31, set in 2023. Solveig Løvseth won the 2025 women's race in Kona in 8:28:27, and with Gustav Iden, Kristian Blummenfelt, and a deep women's field expected back on the Big Island, 2026 should be one of the most competitive fields the race has assembled since the split began. IRONMAN has said the reunited event will bring new start sequencing and swim wave structure designed to keep the competition fair for both fields racing the same day, with full details released alongside the qualifying slot allocation.
Course Description
The swim starts in Kailua Bay off the seawall near the pier, a 2.4 mile rectangular loop in open Pacific water that's usually calm at the 6:25 am pro start, before the trade winds and boat traffic pick up later in the morning.
Out of T1, the bike heads into a short, punishing loop through downtown Kona. It only lasts about five miles, but it includes several sharp kicks, most notably the climb back up Palani Road, and it's a common place for athletes who came out of the water too hot to blow their morning before they've even reached the highway. Once the course turns onto the Queen Ka'ahumanu Highway, the real character of the day sets in: 30-plus miles of rolling lava desert north to Kawaihae, where the road turns inland and begins the steady, exposed climb to the turnaround in Hawi. This stretch is where the Mumuku winds are most likely to show up, sometimes as a tailwind pushing riders north, more often as a crosswind or headwind that turns a manageable grade into a grind. The return trip retraces the highway back through Kawaihae and the Queen K before dropping down Palani into T2, for a total bike distance of 112 miles and roughly 5,800 feet of climbing.
The run leaves the pier and heads south along Ali'i Drive for about seven miles of rolling coastal road to a turnaround near Pahoehoe Beach Park, one of the only shaded stretches on the entire run course. From there, athletes head back through town and onto the Queen K a second time, this time on foot, for an out and back that includes a detour through the Natural Energy Lab around mile 16. The Energy Lab is famous for a reason: it's flat, it's fully exposed, it smells like the ocean and the fish processing plant next door, and it arrives at the exact point in the day when reserves are thinnest. From there it's back onto the highway for the return to town and the finish on Ali'i Drive, closing out a 26.2 mile marathon that has ended plenty of otherwise strong days.
Forecasted Weather
October in Kona means heat and humidity that don't let up for the better part of nine hours. Highs typically sit in the high 80s Fahrenheit (around 30-32°C), with humidity commonly near 80 percent, and the black lava rock and asphalt along the Queen K radiate enough heat that surface temperatures on the bike and run can feel considerably hotter than the air temperature suggests.
Wind is the other defining variable, and it shows up differently depending on the hour and the section of road. Morning miles out of town tend to carry a light onshore breeze, but by the time riders reach the airport around mile 15 of the bike, the Mumuku winds typically build, and they can swing from tailwind to punishing crosswind within a few miles depending on the day. The final approach to Hawi is usually the windiest stretch on the course, often a direct headwind right as the road tilts upward. Conditions can vary meaningfully from one year to the next, so building a BBS plan with wind assumptions pulled from the actual forecast in race week, rather than a generic average, matters more here than at almost any other event on the calendar.
Why This Course Rewards a Best Bike Split Plan
Kona is the race BBS was built for. A non-drafting bike leg across a wind-exposed out and back, followed by a marathon in full heat with almost no shade, means every watt spent early has a cost that shows up late. A BBS race plan for the 2026 IRONMAN World Championship will:
- Set a heat and wind adjusted power target. Your sustainable watts on the Queen K in 85+ degree heat with a crosswind are not the same as your FTP on a cool training day at home. A BBS plan accounts for both before you ever clip in.
- Model the out and back to Hawi segment by segment. The town loop, the flat run to Kawaihae, and the climb into Hawi each call for a different effort. Riding the climb to Hawi at your flat-road power is one of the most common ways a strong swim turns into a rough run.
- Protect your run off the bike. Kona rewards restraint on the bike more than almost any other race in the sport. A plan built around your best bike split, not your fastest possible bike split, is what gets you onto Ali'i Drive with a marathon still in your legs.
- Give you a number for the Energy Lab. By mile 16 of the run, feel is not a reliable guide. A pacing target set in advance, calibrated to your fatigue state after 112 miles of biking in the heat, is what gets you through the hottest, most exposed section of the day still moving well.
Build your own personalized 2026 IRONMAN World Championship power plan by setting up your athlete profile and bike details in Best Bike Split, then loading the Kona course to model your race day watts. Given how much the wind and heat can shift the numbers here, it's worth revisiting your plan once the race week forecast firms up.
Interactive Race Plan and Course Map
This power plan was modeled for an athlete with an average CdA of 0.2857, an FTP of 300 watts and weighing 165 lbs. Want to see what your time would be on the Ironman World Championship course? Try the Time Analysis feature below, where you can quickly adjust Drag, Power, Weight and Crr to your own values. Check out our demo race plan to see what a premium race plan looks like.
| Interval | Int. Time | Total Time | Int. Dist. | Total Dist. | Grade | Speed | Power |
|---|---|---|---|---|---|---|---|
| #1 | 00:00:42 | 00:00:42 | 0.15 mi | 0.15 mi | +4.69 % | 12.32 mph | 304 w |
| #2 | 00:05:13 | 00:05:55 | 1.79 mi | 1.94 mi | +1.32 % | 20.63 mph | 267 w |
| #3 | 00:00:47 | 00:06:43 | 0.38 mi | 2.32 mi | -4.89 % | 28.67 mph | 169 w |
| #4 | 00:01:08 | 00:07:52 | 0.52 mi | 2.84 mi | -0.65 % | 27.23 mph | 227 w |
| #5 | 00:10:30 | 00:18:22 | 4.10 mi | 6.94 mi | +0.36 % | 23.39 mph | 254 w |
| #6 | 00:02:05 | 00:20:28 | 0.46 mi | 7.40 mi | +4.98 % | 13.29 mph | 306 w |
| #7 | 00:01:28 | 00:21:57 | 0.67 mi | 8.07 mi | -2.56 % | 27.19 mph | 209 w |
| #8 | 00:05:04 | 00:27:01 | 1.97 mi | 10.04 mi | -0.17 % | 23.26 mph | 246 w |
| #9 | 00:23:34 | 00:50:36 | 9.10 mi | 19.14 mi | +0.54 % | 23.16 mph | 253 w |
| #10 | 00:00:29 | 00:51:06 | 0.30 mi | 19.44 mi | -5.13 % | 36.11 mph | 162 w |
| #11 | 00:03:24 | 00:54:31 | 1.33 mi | 20.77 mi | +1.26 % | 23.30 mph | 265 w |
| #12 | 00:00:45 | 00:55:17 | 0.32 mi | 21.09 mi | -1.69 % | 25.09 mph | 217 w |
| #13 | 00:03:43 | 00:59:00 | 1.19 mi | 22.28 mi | +1.97 % | 19.23 mph | 278 w |
| #14 | 00:08:31 | 01:07:32 | 3.59 mi | 25.87 mi | -0.96 % | 25.29 mph | 234 w |
| #15 | 00:04:35 | 01:12:08 | 1.85 mi | 27.72 mi | -0.21 % | 24.14 mph | 248 w |
| #16 | 00:01:54 | 01:14:03 | 0.84 mi | 28.56 mi | -1.74 % | 26.30 mph | 223 w |
| #17 | 00:15:07 | 01:29:10 | 5.34 mi | 33.90 mi | +0.58 % | 21.19 mph | 259 w |
| #18 | 00:01:18 | 01:30:28 | 0.30 mi | 34.20 mi | +4.37 % | 14.03 mph | 301 w |
| #19 | 00:01:28 | 01:31:57 | 0.69 mi | 34.89 mi | -3.36 % | 27.99 mph | 198 w |
| #20 | 00:01:36 | 01:33:34 | 0.48 mi | 35.37 mi | +2.93 % | 17.84 mph | 293 w |
| #21 | 00:00:17 | 01:33:51 | 0.08 mi | 35.45 mi | +3.93 % | 16.05 mph | 354 w |
| #22 | 00:00:54 | 01:34:45 | 0.38 mi | 35.83 mi | -2.36 % | 25.16 mph | 217 w |
| #23 | 00:02:35 | 01:37:20 | 0.82 mi | 36.65 mi | +1.99 % | 19.09 mph | 280 w |
| #24 | 00:00:54 | 01:38:15 | 0.46 mi | 37.11 mi | -4.59 % | 30.70 mph | 177 w |
| #25 | 00:02:04 | 01:40:19 | 0.67 mi | 37.78 mi | +2.48 % | 19.56 mph | 283 w |
| #26 | 00:00:56 | 01:41:15 | 0.36 mi | 38.14 mi | -1.44 % | 22.94 mph | 226 w |
| #27 | 00:05:04 | 01:46:20 | 1.74 mi | 39.88 mi | +0.94 % | 20.60 mph | 259 w |
| #28 | 00:00:48 | 01:47:09 | 0.27 mi | 40.15 mi | +3.43 % | 20.02 mph | 307 w |
| #29 | 00:01:22 | 01:48:31 | 0.79 mi | 40.94 mi | -4.49 % | 34.49 mph | 175 w |
| #30 | 00:04:01 | 01:52:32 | 1.64 mi | 42.58 mi | +0.39 % | 24.49 mph | 258 w |
| #31 | 00:00:33 | 01:53:06 | 0.25 mi | 42.83 mi | -3.04 % | 26.67 mph | 217 w |
| #32 | 00:00:28 | 01:53:34 | 0.10 mi | 42.93 mi | +9.33 % | 13.32 mph | 320 w |
| #33 | 00:02:12 | 01:55:46 | 0.68 mi | 43.61 mi | +0.98 % | 18.59 mph | 273 w |
| #34 | 00:00:11 | 01:55:58 | 0.08 mi | 43.69 mi | -4.05 % | 23.87 mph | 193 w |
| #35 | 00:00:51 | 01:56:49 | 0.20 mi | 43.89 mi | +6.31 % | 13.96 mph | 308 w |
| #36 | 00:02:15 | 01:59:05 | 0.95 mi | 44.84 mi | -1.05 % | 25.26 mph | 244 w |
| #37 | 00:07:50 | 02:06:55 | 2.54 mi | 47.38 mi | +1.17 % | 19.47 mph | 277 w |
| #38 | 00:05:45 | 02:12:40 | 1.97 mi | 49.35 mi | -0.03 % | 20.52 mph | 267 w |
| #39 | 00:00:31 | 02:13:12 | 0.13 mi | 49.48 mi | +4.30 % | 14.64 mph | 303 w |
| #40 | 00:34:25 | 02:47:38 | 9.61 mi | 59.09 mi | +0.99 % | 16.75 mph | 281 w |
| #41 | 00:00:46 | 02:48:24 | 0.29 mi | 59.38 mi | -4.33 % | 22.95 mph | 213 w |
| #42 | 00:01:28 | 02:49:52 | 0.46 mi | 59.84 mi | +2.84 % | 18.56 mph | 297 w |
| #43 | 00:07:10 | 02:57:03 | 4.08 mi | 63.92 mi | -1.28 % | 34.09 mph | 207 w |
| #44 | 00:00:39 | 02:57:42 | 0.30 mi | 64.22 mi | +0.91 % | 26.91 mph | 257 w |
| #45 | 00:02:57 | 03:00:40 | 1.66 mi | 65.88 mi | -2.65 % | 33.58 mph | 194 w |
| #46 | 00:05:34 | 03:06:15 | 2.46 mi | 68.34 mi | +0.03 % | 26.42 mph | 242 w |
| #47 | 00:06:39 | 03:12:55 | 2.70 mi | 71.04 mi | +0.59 % | 24.31 mph | 251 w |
| #48 | 00:01:28 | 03:14:23 | 0.51 mi | 71.55 mi | +2.64 % | 20.51 mph | 285 w |
| #49 | 00:04:26 | 03:18:50 | 2.07 mi | 73.62 mi | -0.31 % | 28.05 mph | 233 w |
| #50 | 00:00:53 | 03:19:43 | 0.50 mi | 74.12 mi | -3.17 % | 33.43 mph | 185 w |
| #51 | 00:02:13 | 03:21:57 | 0.93 mi | 75.05 mi | +1.28 % | 25.22 mph | 264 w |
| #52 | 00:00:24 | 03:22:21 | 0.23 mi | 75.28 mi | -6.28 % | 33.39 mph | 51 w |
| #53 | 00:00:07 | 03:22:29 | 0.07 mi | 75.35 mi | +4.80 % | 34.54 mph | 342 w |
| #54 | 00:04:11 | 03:26:40 | 2.06 mi | 77.41 mi | -1.03 % | 29.43 mph | 219 w |
| #55 | 00:01:19 | 03:28:00 | 0.57 mi | 77.98 mi | +1.05 % | 25.68 mph | 259 w |
| #56 | 00:03:28 | 03:31:28 | 0.83 mi | 78.81 mi | +5.07 % | 14.37 mph | 312 w |
| #57 | 00:00:33 | 03:32:02 | 0.26 mi | 79.07 mi | -3.27 % | 27.36 mph | 177 w |
| #58 | 00:03:11 | 03:35:13 | 1.35 mi | 80.42 mi | +0.96 % | 25.41 mph | 255 w |
| #59 | 00:00:35 | 03:35:49 | 0.38 mi | 80.80 mi | -5.83 % | 38.19 mph | 51 w |
| #60 | 00:00:50 | 03:36:40 | 0.42 mi | 81.22 mi | +1.52 % | 29.62 mph | 266 w |
| #61 | 00:01:16 | 03:37:57 | 0.68 mi | 81.90 mi | -2.14 % | 31.94 mph | 200 w |
| #62 | 00:01:42 | 03:39:39 | 0.42 mi | 82.32 mi | +5.04 % | 14.85 mph | 308 w |
| #63 | 00:01:48 | 03:41:28 | 0.81 mi | 83.13 mi | -1.89 % | 26.71 mph | 218 w |
| #64 | 00:01:06 | 03:42:34 | 0.35 mi | 83.48 mi | +2.10 % | 19.18 mph | 279 w |
| #65 | 00:01:15 | 03:43:50 | 0.56 mi | 84.04 mi | -2.64 % | 26.69 mph | 212 w |
| #66 | 00:02:39 | 03:46:29 | 0.75 mi | 84.79 mi | +3.10 % | 16.95 mph | 311 w |
| #67 | 00:00:34 | 03:47:03 | 0.26 mi | 85.05 mi | -5.15 % | 27.86 mph | 179 w |
| #68 | 00:14:21 | 04:01:25 | 5.35 mi | 90.40 mi | -0.43 % | 22.36 mph | 247 w |
| #69 | 00:04:46 | 04:06:11 | 1.73 mi | 92.13 mi | +0.47 % | 21.75 mph | 257 w |
| #70 | 00:02:17 | 04:08:29 | 0.65 mi | 92.78 mi | +2.61 % | 16.95 mph | 286 w |
| #71 | 00:00:40 | 04:09:10 | 0.26 mi | 93.04 mi | -2.32 % | 23.30 mph | 219 w |
| #72 | 00:01:46 | 04:10:56 | 0.40 mi | 93.44 mi | +4.44 % | 13.71 mph | 302 w |
| #73 | 00:02:07 | 04:13:04 | 0.56 mi | 94.00 mi | +3.43 % | 15.66 mph | 356 w |
| #74 | 00:08:21 | 04:21:25 | 2.72 mi | 96.72 mi | +0.36 % | 19.56 mph | 260 w |
| #75 | 00:07:15 | 04:28:41 | 2.74 mi | 99.46 mi | -1.12 % | 22.66 mph | 241 w |
| #76 | 00:20:13 | 04:48:55 | 7.60 mi | 107.06 mi | -0.04 % | 22.55 mph | 248 w |
| #77 | 00:04:20 | 04:53:15 | 1.92 mi | 108.98 mi | -0.15 % | 26.57 mph | 247 w |
| #78 | 00:07:16 | 05:00:32 | 3.21 mi | 112.19 mi | -0.08 % | 26.45 mph | 244 w |
| #79 | 00:00:10 | 05:00:43 | 0.08 mi | 112.27 mi | +3.73 % | 25.64 mph | 311 w |
| #80 | 00:00:15 | 05:00:58 | 0.10 mi | 112.37 mi | -5.31 % | 23.49 mph | 184 w |
| Totals/Avg | 05:00:58 | 05:00:58 | 112.40 mi | 112.40 mi | +0.18% | 22.41 mph | 255.35 w |
Climb Summary by Category
| Category | Climb Count | Total Time | Total Dist. | Avg. Time | Avg. Dist. | Avg. Grade | Avg. Speed | Avg. Power |
|---|---|---|---|---|---|---|---|---|
| Cat4 | 15 | 00:27:21 | 6.99 mi | 00:01:49 | 0.47 mi | 4.15 % | 15.59 mph | 303 w |
| All Cats | 15 | 00:27:21 | 6.99 mi | 00:01:49 | 0.47 mi | 4.15 % | 15.59 mph | 303 w |
| Climb | Start Time | Start Dist. | Duration | Distance | Speed | Power | Grade | Elevation Gain | Category |
|---|---|---|---|---|---|---|---|---|---|
| #1 | 00:03:39 | 1.23 mi | 00:02:00 | 0.62 mi | 18.45 mph | 294 w | 3.14 % | 103 ft | Cat4 |
| #2 | 00:11:33 | 4.16 mi | 00:01:02 | 0.32 mi | 18.13 mph | 297 w | 3.41 % | 59 ft | Cat4 |
| #3 | 00:18:22 | 6.94 mi | 00:02:05 | 0.46 mi | 13.29 mph | 294 w | 4.83 % | 119 ft | Cat4 |
| #4 | 00:44:42 | 16.91 mi | 00:01:22 | 0.40 mi | 17.43 mph | 296 w | 3.59 % | 75 ft | Cat4 |
| #5 | 01:29:10 | 33.91 mi | 00:01:18 | 0.30 mi | 14.03 mph | 301 w | 4.37 % | 74 ft | Cat4 |
| #6 | 01:41:15 | 38.16 mi | 00:01:25 | 0.36 mi | 15.12 mph | 300 w | 4.21 % | 92 ft | Cat4 |
| #7 | 01:46:20 | 39.90 mi | 00:00:48 | 0.27 mi | 20.02 mph | 307 w | 3.43 % | 58 ft | Cat4 |
| #8 | 01:55:58 | 43.71 mi | 00:00:51 | 0.20 mi | 13.96 mph | 308 w | 6.31 % | 67 ft | Cat4 |
| #9 | 01:59:05 | 44.86 mi | 00:01:27 | 0.43 mi | 17.59 mph | 294 w | 3.15 % | 74 ft | Cat4 |
| #10 | 02:23:17 | 53.14 mi | 00:01:41 | 0.33 mi | 11.79 mph | 306 w | 4.46 % | 78 ft | Cat4 |
| #11 | 03:28:00 | 77.99 mi | 00:03:28 | 0.83 mi | 14.37 mph | 316 w | 5.10 % | 227 ft | Cat4 |
| #12 | 03:37:57 | 81.91 mi | 00:01:42 | 0.42 mi | 14.85 mph | 308 w | 5.04 % | 112 ft | Cat4 |
| #13 | 03:43:50 | 84.05 mi | 00:02:39 | 0.75 mi | 16.95 mph | 299 w | 3.10 % | 142 ft | Cat4 |
| #14 | 04:09:10 | 93.06 mi | 00:03:54 | 0.96 mi | 14.77 mph | 329 w | 3.86 % | 197 ft | Cat4 |
| #15 | 04:28:41 | 99.49 mi | 00:01:33 | 0.34 mi | 13.04 mph | 303 w | 4.31 % | 79 ft | Cat4 |
Build your own personalized Ironman World Champs (Kona) power plan today! Sign up for a free Athlete Basic account to get started with your athlete profile and bike setup, then grab the Ironman World Championship course to model your own race plan.
Ironman World Champs (Kona) FAQs
Your target power depends on your FTP, body weight, bike setup, and finish time goal — not a generic number that applies to every rider. The variables that matter most are your current fitness, your aerodynamic position, and the specific demands of the Ironman World Champs (Kona) course. The best approach is to build a personalized plan in Best Bike Split using your actual athlete profile — you'll get a segment-by-segment power target based on your specific inputs rather than a one-size-fits-all recommendation.
Every course is different and requires its own unique pacing plan. On a multi-loop course, fatigue and wind shift between laps and what felt comfortable early can become unsustainable later. On an out-and-back, headwind in one direction becomes tailwind in the other — an asymmetry a flat power target can't account for. On a point-to-point or single-loop course, you only get one pass at every section with no opportunity to recalibrate. When you create a Best Bike Split race plan for Ironman World Champs (Kona), we model the specific demands of that course so your pacing strategy reflects the race you're actually doing.
Significantly — and the effect varies depending on the course profile. On flatter courses, wind and aerodynamics become the dominant variables in your speed equation, more so than on courses where gradient naturally dictates effort. On climbing-heavy courses, your power-to-weight ratio and how you manage the descents matter most. A Best Bike Split race plan lets you model the specific conditions forecasted for Ironman World Champs (Kona), so your targets reflect what you'll actually face on race day rather than what the course looks like on paper.
It depends on the course and how well you pace it. Flat, fast courses offer genuine PR potential but only if you execute correctly — without terrain to naturally regulate your effort, going out too hard early is easy and costly. Technical or hilly courses reward smart segment-by-segment pacing over raw fitness. Either way, a physics-based race plan from Best Bike Split gives you a realistic split prediction based on your actual profile so you know before race day what a well-executed bike leg looks like for you specifically.
Yes — and this is one of the most underused features. Once you've built your Ironman World Champs (Kona) race plan, you can export it directly to Zwift, TrainerRoad, or any ERG-mode trainer for indoor sessions, or push it to your Garmin, Wahoo, or Karoo for outdoor rides. Training on your actual race plan means you arrive at Ironman World Champs (Kona) already knowing what your target effort feels like at every section of the course — not just what the number says on paper.
