Sub-10: breaking 10 hours on Ironman, benchmark of top amateur long-course
IntensityFinishing an Ironman (3.8 km + 180 km + 42.2 km) in under 10 hours. Roughly 3-4% of Age Group finishers achieve it each year.
Sub-10 is the benchmark that separates strong Age Groupers from amateur elites on Ironman. Standard splits for sub-10: swim ~1h05, T1 ~4 min, bike ~5h05 (36 km/h average, IF 0.72), T2 ~3 min, marathon ~3h35 (5:04/km). Requires sustained CTL > 100 over 12 weeks and favorable weather. On hilly course (Roth+, Cozumel-, Nice+), add 10-20 min. Sub-10 finish distribution varies strongly by sex (< 1% of women finishers) and age (concentrated 30-45 y.o.).
In TriPaced:
TriPaced does not have an explicit sub-10 mode, but if your race A is an Ironman and your predicted finish in Perf is under 10:30, the planner adjusts key sessions (long-run negative split, 4h30 bike block at IF 0.72, post-transition brick) to align physiology with the objective.
Source IRONMAN annual finisher stats + Coggan A. (2019), Training and Racing with a Power Meter, 3rd ed., VeloPress