| Pace MPH | 1 Mile | 5 Miles | 10 Miles | 15 Miles | 20 Miles | 40K (24.8 Miles) Olympic | 25 Miles | 30 Miles | 40 Miles | 50 Miles | 56 Miles - Half Iron | 60 Miles | 62 Miles - Metric Century | 70 Miles | 80 Miles | 90 Miles | 100 Miles | 112 Miles - Full Iron |
| 30 | 2:00 | 10:00 | 20:00 | 30:00 | 40:00 | 49:36 | 50:00 | 1:00:00 | 1:20:00 | 1:40:00 | 1:52:00 | 2:00:00 | 2:04:00 | 2:20:00 | 2:40:00 | 3:00:00 | 3:20:00 | 3:44:00 |
| 29 | 2:04 | 10:21 | 20:41 | 31:02 | 41:23 | 51:19 | 51:43 | 1:02:04 | 1:22:46 | 1:43:27 | 1:55:52 | 2:04:08 | 2:08:17 | 2:24:50 | 2:45:31 | 3:06:12 | 3:26:54 | 3:51:43 |
| 28 | 2:09 | 10:43 | 21:26 | 32:09 | 42:51 | 53:09 | 53:34 | 1:04:17 | 1:25:43 | 1:47:09 | 2:00:00 | 2:08:34 | 2:12:51 | 2:30:00 | 2:51:26 | 3:12:51 | 3:34:17 | 4:00:00 |
| 27 | 2:13 | 11:07 | 22:13 | 33:20 | 44:27 | 55:07 | 55:33 | 1:06:40 | 1:28:53 | 1:51:07 | 2:04:27 | 2:13:20 | 2:17:47 | 2:35:33 | 2:57:47 | 3:20:00 | 3:42:13 | 4:08:53 |
| 26 | 2:18 | 11:32 | 23:05 | 34:37 | 46:09 | 57:14 | 57:42 | 1:09:14 | 1:32:18 | 1:55:23 | 2:09:14 | 2:18:28 | 2:23:05 | 2:41:32 | 3:04:37 | 3:27:42 | 3:50:46 | 4:18:28 |
| 25 | 2:24 | 12:00 | 24:00 | 36:00 | 48:00 | 59:31 | 1:00:00 | 1:12:00 | 1:36:00 | 2:00:00 | 2:14:24 | 2:24:00 | 2:28:48 | 2:48:00 | 3:12:00 | 3:36:00 | 4:00:00 | 4:28:48 |
| 24 | 2:30 | 12:30 | 25:00 | 37:30 | 50:00 | 1:02:00 | 1:02:30 | 1:15:00 | 1:40:00 | 2:05:00 | 2:20:00 | 2:30:00 | 2:35:00 | 2:55:00 | 3:20:00 | 3:45:00 | 4:10:00 | 4:40:00 |
| 23 | 2:37 | 13:03 | 26:05 | 39:08 | 52:10 | 1:04:42 | 1:05:13 | 1:18:16 | 1:44:21 | 2:10:26 | 2:26:05 | 2:36:31 | 2:41:44 | 3:02:37 | 3:28:42 | 3:54:47 | 4:20:52 | 4:52:10 |
| 22 | 2:44 | 13:38 | 27:16 | 40:55 | 54:33 | 1:07:38 | 1:08:11 | 1:21:49 | 1:49:05 | 2:16:22 | 2:32:44 | 2:43:38 | 2:49:05 | 3:10:55 | 3:38:11 | 4:05:27 | 4:32:44 | 5:05:27 |
| 21 | 2:51 | 14:17 | 28:34 | 42:51 | 57:09 | 1:10:51 | 1:11:26 | 1:25:43 | 1:54:17 | 2:22:51 | 2:40:00 | 2:51:26 | 2:57:09 | 3:20:00 | 3:48:34 | 4:17:09 | 4:45:43 | 5:20:00 |
| 20 | 3:00 | 15:00 | 30:00 | 45:00 | 1:00:00 | 1:14:24 | 1:15:00 | 1:30:00 | 2:00:00 | 2:30:00 | 2:48:00 | 3:00:00 | 3:06:00 | 3:30:00 | 4:00:00 | 4:30:00 | 5:00:00 | 5:36:00 |
| 19 | 3:09 | 15:47 | 31:35 | 47:22 | 1:03:09 | 1:18:19 | 1:18:57 | 1:34:44 | 2:06:19 | 2:37:54 | 2:56:51 | 3:09:28 | 3:15:47 | 3:41:03 | 4:12:38 | 4:44:13 | 5:15:47 | 5:53:41 |
| 18 | 3:20 | 16:40 | 33:20 | 50:00 | 1:06:40 | 1:22:40 | 1:23:20 | 1:40:00 | 2:13:20 | 2:46:40 | 3:06:40 | 3:20:00 | 3:26:40 | 3:53:20 | 4:26:40 | 5:00:00 | 5:33:20 | 6:13:20 |
| 17 | 3:32 | 17:39 | 35:18 | 52:56 | 1:10:35 | 1:27:32 | 1:28:14 | 1:45:53 | 2:21:11 | 2:56:28 | 3:17:39 | 3:31:46 | 3:38:49 | 4:07:04 | 4:42:21 | 5:17:39 | 5:52:56 | 6:35:18 |
| 16 | 3:45 | 18:45 | 37:30 | 56:15 | 1:15:00 | 1:33:00 | 1:33:45 | 1:52:30 | 2:30:00 | 3:07:30 | 3:30:00 | 3:45:00 | 3:52:30 | 4:22:30 | 5:00:00 | 5:37:30 | 6:15:00 | 7:00:00 |
| 15 | 4:00 | 20:00 | 40:00 | 1:00:00 | 1:20:00 | 1:39:12 | 1:40:00 | 2:00:00 | 2:40:00 | 3:20:00 | 3:44:00 | 4:00:00 | 4:08:00 | 4:40:00 | 5:20:00 | 6:00:00 | 6:40:00 | 7:28:00 |
| 14 | 4:17 | 21:26 | 42:51 | 1:04:17 | 1:25:43 | 1:46:17 | 1:47:09 | 2:08:34 | 2:51:26 | 3:34:17 | 4:00:00 | 4:17:09 | 4:25:43 | 5:00:00 | 5:42:51 | 6:25:43 | 7:08:34 | 8:00:00 |
| 13 | 4:37 | 23:05 | 46:09 | 1:09:14 | 1:32:18 | 1:54:28 | 1:55:23 | 2:18:28 | 3:04:37 | 3:50:46 | 4:18:28 | 4:36:55 | 4:46:09 | 5:23:05 | 6:09:14 | 6:55:23 | 7:41:32 | 8:36:55 |
| 12 | 5:00 | 25:00 | 50:00 | 1:15:00 | 1:40:00 | 2:04:00 | 2:05:00 | 2:30:00 | 3:20:00 | 4:10:00 | 4:40:00 | 5:00:00 | 5:10:00 | 5:50:00 | 6:40:00 | 7:30:00 | 8:20:00 | 9:20:00 |
| 11 | 5:27 | 27:16 | 54:33 | 1:21:49 | 1:49:05 | 2:15:16 | 2:16:22 | 2:43:38 | 3:38:11 | 4:32:44 | 5:05:27 | 5:27:16 | 5:38:11 | 6:21:49 | 7:16:22 | 8:10:55 | 9:05:27 | 10:10:55 |
| 10 | 6:00 | 30:00 | 1:00:00 | 1:30:00 | 2:00:00 | 2:28:48 | 2:30:00 | 3:00:00 | 4:00:00 | 5:00:00 | 5:36:00 | 6:00:00 | 6:12:00 | 7:00:00 | 8:00:00 | 9:00:00 | 10:00:00 | 11:12:00 |