half-distance triathlon (70.3) · Oman
Muscat: the bike course
This is the bike course of the Ironman 70.3 Oman, in Oman: 89.8 kilometres with 757 metres of climbing. The 90-kilometre bike leg of a half-distance triathlon (70.3).
With Cadence Rides you ride it on your own smart trainer: it gets heavier where the road goes up, up to 10% over the steepest 500 metres, and lighter on the descents.
- Distance
- 89.8 km
- Climbing
- 757 m
- Steepest 500 m
- 10%
- Highest point
- 157 m
- Wind
- from the north-east
- Landscape
- town, desert, hills, water
- Type
- half-distance triathlon (70.3)
Racing it? Ride the course as often as you like this winter. Before you start you see what your finish time will be at any power, or what power you need for your target time, and afterwards where you lost time.
Ride this courseFree during the beta, until 31 December. Then €3 a month.
Works in Chrome or Edge on a computer, with a Bluetooth smart trainer. Not on iPhone or iPad.
How long it takes
Your bike time at an even power, worked out with the same model as in the app.
| Power | Bike time | Average |
|---|---|---|
| 150 W | 3:23 | 26.5 km/h |
| 200 W | 2:55 | 30.8 km/h |
| 250 W | 2:37 | 34.4 km/h |
| 300 W | 2:24 | 37.4 km/h |
For a 75 kg rider on an 8 kg road bike, with no wind, no drafting and no stops. On a time-trial bike you are faster. In the app you work it out with your own weight and power, or the other way round: the power you need for your target time.
Where it gets hard
- From km 32.0 to km 34.9: 144 metres up over 2.9 km, 5.0% on average.
- From km 74.5 to km 75.7: 55 metres up over 1.2 km, 4.8% on average.
Questions about this course
How long does the Ironman 70.3 Oman bike course take?
At an even 200 watts about 2:55 hours, averaging 30.8 km/h. At 150 watts it is 3:23, at 250 watts 2:37. That is for a 75 kg rider with no wind; in Cadence Rides you work it out with your own weight and power.
How much climbing is there on the Ironman 70.3 Oman bike course?
757 metres of climbing over 89.8 kilometres, with the highest point at 157 metres. The steepest 500 metres average 10%.
Can I ride this course indoors on my smart trainer?
Yes. With Cadence Rides you ride it in your browser, on a Bluetooth (FTMS) smart trainer, such as most trainers from Wahoo, Tacx and Elite and the Zwift Hub. The trainer gets heavier where the road goes up. It works in Chrome or Edge on a computer or Android, not on iPhone or iPad.
What does it cost?
Nothing during the beta, until 31 December 2026. Then €3 a month, €18 for six months or €30 a year, and every new rider can try it free for 15 days first.