A First-Timer's Guide to The Race in Paradise: All You Need To Know About the Iconic IRONMAN Cairns Course
- SportPlus Feature
- Jun 27
- 4 min read
Updated: Sep 4
From rolling hills to cheer zones, here's what you can expect along the scenic IRONMAN Cairns course if you're looking to secure your race slot on 3rd July, 11AM AEST
Close your eyes and picture this—after hours of pushing your limits through the stunning coastal city of Cairns, you finally catch a glimpse of the finish line. One foot on the iconic black and red carpet, you ring the first-timer’s bell and surge forward in your final sprint. The crowd roars, the emcee’s voice cuts through the air, and in that unforgettable moment, you hear the words: “You are an IRONMAN.”
It was all a reality for 26-year-old Jovina Wong from Singapore, who crossed the line of her first full IRONMAN in Cairns this year. Racing with her partner Loy Mun Ho, the two were looking for a new challenge—inspired by other multi-sport athletes.
“I’ve always respected people who took part in an IRONMAN as they have to juggle training for 3 different sports. I used to do quite a bit of running and now I cycle as well so I just had to add swimming into the mix. We were looking for a new challenge and something to train for so we decided to sign up for an IRONMAN,” shared Jovina.
“I initially wanted to do the 70.3 and my boyfriend was signing up for the full. So we were looking for an IRONMAN which had both the 70.3 and full on the same day. The day before registration opened, I changed my mind and signed up for the full instead!"
“We wanted somewhere which isn't too hot and humid in the day as we would be spending pretty much the whole afternoon outdoors. We also didn't want to travel too far. Cairns is about a six hour flight away from Singapore so it wasn't too torturous for us.”
If you’re looking to follow in their footsteps, here’s a first-timer’s guide to IRONMAN Cairns and its course!
Don’t be fooled by season
It may be the start of winter in Australia, but with Cairns located in Tropical North Queensland, the weather is much warmer than most of Australia. In early June, temperatures hit a high of around 26 degrees and a low of around 18. During the day, most are dressed in short sleeves and shorts, with many even out by the water’s edge at the Esplanade to sunbathe!
With the race flagging off between 6-7am depending on your wave, it’s best to note that it can get chilly as you await the start of your swim. Chances are, the sun will be at its fiercest during the bike leg. For Singaporeans and other Southeast Asians, it’s a familiar kind of heat—just as intense, but much drier than the humidity we’re used to back home.
The toughest leg
It varies from athlete to athlete, but for many, the IRONMAN Cairns bike leg is the most gruelling of the three—blazing sun overhead, rolling hills beneath, and a stubborn headwind.
“There was constant headwind from Port Douglas to Transition 2. We had to battle headwinds the last 60km on the bike course, having already ridden 120km. The rolling hills didn't make it easy either. Also, the swim wasn't easy as it got quite choppy halfway through. That made it pretty difficult too,” she explained.
It is worth noting that the waters in Palm Cove—where the swim start is—were choppier than usual this year. In 2024 however, Cairns was voted 2nd Best Swim at the IRONMAN Global Awards. It just reminds you that at the end of the day, you're at the mercy of Mother Nature.
Rewarded with stunning scenery
It may be the toughest of the three legs, but the IRONMAN Cairns bike course is notably one of the most scenic courses worldwide. The 180km route stretches from Palm Cove to Craiglie and down to Cairns, where athletes ride on a fully closed Captain Cook Highway, hugging the Pacific Ocean on one side and verdant rainforest on the other. Expect postcard-perfect views all day long!
Mid‑loop, you’ll climb to the Rex Lookout—an elevated lookout point with breathtaking panoramic views over the ocean and coastline. This climb is repeated on each lap. What makes it even more special is the way locals come out of homes to cheer along the course and even the highway, cheering on every athlete with heart and enthusiasm.
“The amazing scenery definitely helped to distract me from the pain! Hearing the cheers pushed me to keep going, it was really nice,” Jovina recounted.
Nobody’s a stranger!
Of the three legs, the run course is arguably the loudest and most electric. By now, it’s the middle of the afternoon, and more locals and tourists are now joining families of athletes who have lined the streets—all cheering you on, willing you to make it to that finish line.
From their seats in restaurants to laid out picnic mats and tables by the road, everyone’s calling out your name and telling you to go, go, go.
“My favourite cheer zone would probably be the last 1km before the end of every lap. Supporters were lined up all the way cheering us on! Even when I wanted to walk, I just had to keep running so I don't embarrass myself,” shared Jovina.
Kelvin Cheng, also from Singapore, said: “You can’t walk even if you want to, the kids are cheering you on!”
A flat and fast run course
“I was so glad that the run course was flat. If I had to take on any more hills that day, I would just call it quits,” Jovina shared truthfully.
Though they’ve reached the final stretch, full IRONMAN athletes still have one last obstacle—a full marathon separates them from the finish line. At IRONMAN Cairns, athletes are greeted with a flat run course, voted the 5th best globally and the top run course in Oceania at the 2024 IRONMAN Global Awards.
And it’s also where most of the cheering happens! Soak it all in, you’ve earned it.
If you're up for the challenge, the next IRONMAN Cairns is set to take place on June 14th 2026, with priority entry sign ups already open here.
But get ready, as general entry sign ups will open on 3rd July, 11AM AEST.
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