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Thinking of adding IRONMAN Tallinn to your race calendar? After competing the race herself in 2024, long course age-group triathlete Jenny Lucas-Hill talks you through everything this Nordic favourite has to offer, from the course's PB potential, to the city sights you can't miss. With some inside tips from pro triathlete Kat Matthews - no stranger to the race course in Tallinn - our race guide tells you everything you need to know to have your best race yet in Estonia.
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Estonia has the largest number of triathletes per capita in the world. So it’s perhaps no surprise that IRONMAN Tallinn is known as a race created by triathletes, for triathletes. Set against the stunning background of impressive medieval architecture, blending the old with the new. This compact, coastal city sets the scene for fast times and offers an epic festival of triathlon atmosphere, with an IRONKIDS event and a charity ‘Move for Ukrainian Triathletes’ providing opportunities for your whole family/support crew to get active over race weekend.
Offering up qualification slots for the 2026 IRONMAN World Championships in Kona for men and Nice for women, Tallinn is a strong contender for your end of summer race choice.
Location - History, culture and beach vibes packed into a green, compact city
Old meets new. Coastal charm meets cosmopolitan bustle. Estonia’s capital of Tallinn is a compact city filled with culture, contrasts and heritage. Head to the Old Town and you’ll be met with traditional medieval architecture, lively cafes and cobbled streets. Wander just a stone’s throw away and you’ll find the business district, with modern skyscapes, luxury hotels and shopping centres. Or the Bohemian rhapsody of Telliskivi Creative City. And just a short trip out of the city centre and you’ll find yourself enjoying sandy beaches and abundant green spaces with a stunning view of the city skyline – and the sunset – over the sea. After spending a day or two exploring Tallinn after the race in 2024, I came home knowing I definitely wanted to return for a weekend break to see more of this hidden gem of a city. It reminded me of Copenhagen, but less hectic. And with better cinnamon buns. It’s safe to say Tallinn has worked its charm on me!
The race itself starts with a swim in the crystal clear waters of the Baltic Sea off Stroomi Beach. The team behind IRONMAN Tallinn made a last minute change from Lake Harku to the sea just days before the 2024 event, after algae in the lake meant swimming wouldn’t be possible. It’s a testament to the team’s dedication to provide athletes with a full swim, bike and run that they chose not to take the easy route and just switch the race to a duathlon. Instead working day and night to move the swim location, and T1! The bike course takes you on a tour of the surrounding countryside, before you return to the city for an incredibly fast run course – lined with spectators and some of the most energetic volunteers you’ll ever experience.
Easy to travel to, whether you’re arriving by plane, train or boat. And easy to get around thanks to the city’s compact nature – and free public transport for athletes over the race weekend. IRONMAN Tallinn is an ideal race, whether you’re looking for a super-fast time, a city break race-cation – or both.
Athlete & spectator accessibility
IRONMAN Tallinn welcomes athletes with disabilities, though it is worth knowing there is a specific entry process so you might need to contact the organiser via tallin@ironman.com with any questions.
For spectators, the triathlon festival competition centre in Rocca al Mare is accessible. But the swim start area features a sandy beach which is worth taking into consideration. Spectators with disabilities may contact the race organiser in advance to arrange assistance if they would like to watch the swim start.
Why race... IRONMAN Tallinn
Fast, flat courses. Smooth roads. Plus a great atmosphere and scenery to boot. Here’s why you should be adding a trip to Estonia to your summer to-race list.
Course - Fast roads and beautiful scenery
From the clear, shallow water of the Baltic sea to the peaceful greenery of the forest and the energy of the city centre. The course at IRONMAN Tallinn gives you a flavour of everything this city has to offer. With smooth road surfaces and a fast, flat course profile. A trip to Estonia could see you coming home with a new PR time, as well as the usual finishers’ shirt and bragging rights. Just be prepared to battle the wind on the bike course – this is a race where aero is everything.
Swim - 3.8km
You'll start you day with a two-lap swim course off the shores of Stroomi Beach. As mentioned, in previous years the race featured a lake swim in Harku. But an 11th hour change due to algae saw the 2024 event take place in the Baltic Sea. And it was so popular with competitors, the team behind IRONMAN Tallinn have decided the sea swim is here to stay! For some, the prospect of a sea swim will bring some nerves. What's good to know is that the water is incredibly clear, with a very low salt content - if it weren't for the waves, you could be fooled into thinking you were in a lake. The aussie exit is executed via a platform built out in the water, which breaks up the swim and gives you chance to get your bearings. I was terrified about the jellyfish, but they're tiny and they don't sting. If this jellyfish-phobe can make it through - anyone can! In short, don't let the sea swim put you off. As long as you prepare for sea conditions in training, you'll have no problems on race day. It's worth knowing the sea temperature can fluctuate quite quickly because it's so shallow - come prepared for all eventualities. While there are plenty of buoys in the water to keep you on course, it’s still worth doing lots of open water prep in your training says top PRO IRONMAN triathlete Kat Matthews: “I would really advise planning and committing to the extra time and effort to do one of your swims every week in open water, aim for at least 3 OW practice sessions before the race, with wetsuit or without, covering the race distance/time.”
BIke - 180km
“The bike is in the forest of the country and it’s like cycling in a fairytale” says multiple IRONMAN Tallin age-group finisher, Jenny Boulmeti. After leaving T1 at Stroomi Beach, you’ll head off on a three-lap course taking you through the countryside of Tallin’s southerly villages before heading back towards the city. With just 190m of elevation gain on each lap, a fast bike split will be within reach – as long as the weather plays ball. I really enjoyed the three-lap format - you get to pass by the lively atmosphere of T2 multiple times, and while the headwind was pretty strong in places, you also had an incredible tail wind elsewhere. Enjoy it!
Run - 42.2km
Tallinn features a split transition, so you’ll dismount your bike back in the city. At the 2024 event, bike catchers waited at the entrance to T2 making for a speedy transition. The run course is “one of the fastest in the world” according to the race organisers and I'd have to agree. The 4-lap course takes you on an out and back from Rocca al Mare to the Stroomi Beach. You wind along a path lined with trees and through beautiful parks. Stunning views of Tallinn Bay and a buzzing atmosphere from the spectators and the volunteers will keep you motivated all the way to the finish line. This was my 5th full distance event, and I have to say the volunteers on the run course were the most energetic and encouraging I've ever experienced. I came here with a mission to run a sub-4hr marathon and they certainly helped me on my way! There's very little to worry about in terms of hills on the run course - just save some energy for the slight up hill back to Rocca Al Mare on each lap as it feels like a grind by the time you're on your final lap.
Qualification
IRONMAN Tallinn will offer slots for the 2026 IRONMAN World Championships in Nice for women and Kona for men. If you're wondering what finish time you might need to aim for to get your qualification slot, below you'll find the fastest and slowest times* in each age group that would have secured IRONMAN World Championship qualification places at the 2024 event, before any slots were rolled down. These slots were for Nice 2025 for the men, and Kona 2025 for the women. Where an age group is missing from the list, no athletes in that AG participated in the race. *Data from CoachCox
Race training & prep
As you build up your training for IRONMAN Tallinn, a key thing to focus on is dialling in your aero position on the bike. Pro triathlete Kat Matthews, who took the win at IRONMAN 70.3 Tallinn in 2020 and will be returning to race again in 2024, says: “The bike course is very fast so really considering your aerodynamics is important and will save you “free” time, many minutes!”
When it comes to ticking off those final sessions to sharpen up during race week, Tallinn provides tapering triathletes with plenty of opportunities for stress-free swimming, cycling and running. The city has a number of pedestrian routes and cycle paths which connect different parts of the city. You’ll also find bicycle repair stations, public water taps and smart bicycle racks are a regular feature in this forward-thinking city.
I’d recommend heading to Stroomi Beach as your first port of call for swimming to get used to the water. It’s shallow in places, and you’ll want to practice running through the shallows ahead of race day – I’m useless at this and it took me ages to get out of the water. If you want to check out some alternative swim locations while you’re in Talllinn, take a short trip south of the city and you’ll find Männiku – a popular open water swimming spot. Head to Kadrioru Park for a run and you can also explore the stunning gardens and Baroque architecture – a great way to forget about those pre-race nerves. Or run along the Pirita Promenade for amazing beach views. If the cycle paths of the city are a little too crowded for tuning up your TT bike legs, head to Reidi Road.
You can also join the “IRONMAN Estonia Athletes” Facebook group to connect with fellow competitors and support each other in the build-up to race day. I found this really useful when it came to asking questions and finding out the best places to pick up last minute bits of kit I’d forgotten.
Travel & accommodation
While Estonia might feel like a slightly road-less-travelled destination compared to other European races on the circuit. It’s surprisingly easy to travel to – whether you’re coming by plane, or by boat. The airport is only a couple of miles away from the city centre. And during race week, registered athletes participating in the race will also get a free pass for the extensive public transport network. The city itself is compact enough that it’s also easy to explore on foot.
It’s also worth knowing that IRONMAN Tallin provide shuttle buses from Tallinn City centre to get to check-in/registration pre-race. And to the swim start on race morning.
Accommodation options are plentiful in Tallinn with a huge range of hotels to suit every taste and budget. Athletes can also get special discounted rates at the Tallink City Hotel, Tallink Spa & Conference Hotel and Tallink Express Hotel, or the Original Sokos Hotel Viru (discount codes available on the IRONMAN Tallin race website).
If you prefer to self-cater, you’ll also find a large number of stylish Air BnB apartments to rent out for a home-from-home pre-race build up.
Spectators - Be part of the race day party
IRONMAN Tallinn offers up plenty of opportunities for spectators to soak up the race day atmosphere and be part of the action. The day before the full IRONMAN race, kids and grown-up support crews alike have the opportunity to get active with the IRONKIDS event, and for the second year in a row a family-friendly charity event: “Move for Ukrainian Triathletes.” Participants can run or walk to show their support for young Ukrainian triathletes.
The city’s compact nature makes it easy for spectators to get around on race day to support their athlete – and catch a glimpse of the PROs in action. It’s easy to rent an e-bike or e-scooter using the Bolt app. I enjoyed whizzing around on my scooter the day after the IRONMAN to watch the 70.3! Head down to Stroomi Beach to watch the swim and see your athlete heading out on the bike. The Rocca al Mare race centre will be a real focal point throughout the day. From here you’ll see athletes on each of the bike laps – and as they come in for the finish. You’ll also have a prime spot for the finish line party. There’s also plenty of restaurants and shops close by, plus the Tallinn Zoo across the street to help pass the time.
For a more relaxed vibe, take a picnic back up to Stroomi Beach. You’ll see the athletes around the halfway mark of each lap, so it’s a great family-friendly spot to chill out and support the runners as they pass by. If the weather’s good, you can also take a dip – there are small changing blocks on the beach.
Race-cation - A compact city, bursting with things to see and do
Tallinn might be a compact city, but it’s packed full of things to see and do. So it’s well worth staying an extra few days to recover from your race and make the most of everything this city has to offer.
The Old Town is UNESCO World Heritage-listed, and if you take the time to wander the winding cobblestoned streets you’ll see why. Gothic spires, medieval architecture and grand churches set the background for lively café culture – including Maiasmokk, the city’s oldest café which opened in 1864. Head up to the viewing platforms at Toompea Hill and you’ll be rewarded with sweeping views of the city. Don’t forget to pick up a coffee and some cinnamon buns while you’re in the old town – the ultimate post-race refuel.
For a modern contrast, head to the Noblessner seafront quarter. Formerly closed to the public for ship building, this area has undergone rapid redevelopment. These days you’ll find a vibrant scene, with everything ranging from the Kai Art Center and the taproom of Estonia’s most popular brewery, Põhjala. To restaurant 180°, founded by Michelin starred chef Matthias Diether.
It’s also worth visiting Telliskivi Creative City, where repurposed industrial buildings are now home to indoor shopping streets and packed with independent stores, restaurants, art exhibitions, alternative theatre and the popular Balti Jaama Market – a must-visit for foodies. By day it’s a family-friendly hub of Bohemia. And by night the clubs and bars come alive, making it a great place for those post-race celebrations. The street art is super cool, and this is where you really get the ‘Copenhagen but cosier’ vibe.
For a spot of relaxation after all that sight-seeing, head to Pirita where you can kick back at the beach, enjoy the adventure park or rent a paddle boat. A few kilometres further out of the city and you’ll discover Viimsi ‘the peninsula of contrasts’ – with islands, old fisherman’s cottages next to modern buildings and an abundance of trails, rocky beaches and forests to explore.
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