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Ironman Kona Training Guide: Everything You Need to Know to Qualify and Perform at Your Best
The Complete guide to qualifying for Ironman Kona: science, strategy, and stories from the field.
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What Makes Kona Special?
Kona is the original Ironman, dating back to 1978. Its legendary heat, humidity, winds, and competition make it the gold standard in triathlon.
2.4-mile ocean swim, 112-mile windy bike, 26.2-mile marathon across lava fields.
From pro athletes to determined age-groupers, everyone on the island shares a single goal: reach the finish line on Ali’i Drive.
Kona Qualification—Pathways and Changes
Current ways to qualify:
- Top finishers in each age group at official Ironman events earn slots.
- Complete 12 full Ironmans to receive a special legacy slot.
- Top performance at select championships or prior-year winners.
2026 & Beyond:
Ironman will introduce an age-graded system, comparing finish times to global standards for each age and gender.
How to Assess If You’re Kona-Ready