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Holly Lawrence

Visit Profile
19
World Rank
6
National
21
Swim
25
Bike
34
Run
United Kingdom
Weight
59kg
Height
1.70m
Age
34
Born
1990
Swim
Deboer
Bike
Trek
 
Contract
Contract
SeasonContract
2024
View Standings
Biography More

Holly Lawrence

“I was a very average swimmer and runner, so my parents figured I should give cycling a go and see how I liked triathlon.”

With her lofty status within the PTO World Rankings and a palmarès packed with championship victories, nobody is calling Holly Lawrence average any more.

Sport has featured strongly in the life of the Los Angeles-based Lawrence from a young age, and growing up in Hammersmith her parents clearly saw promise she didn’t.

At that stage, with Holly born one of triplets, just getting to and from the swimming pool was a logistical challenge for the family.

From her first triathlon aged 16 though, Lawrence found her path. The British Triathlon Super Series provided her with competition and motivation to continue with her sporting ambitions alongside her education.

The University of Swansea, a satellite training centre of the national governing body, added the ideal location alongside her Sports Science studies.

Graduating in 2012, she continued her triathlon ambitions in short course, draft-legal racing. Highly regarded for her strong cycling ability, that format didn’t always play to her strengths.

A European Championship finish of 11th in 2014 was solid, but with great depth of talent in British female triathlon, it was going to be difficult to simply gain a start at World Cup and WTS events.

Her short course-career concluded by representing Wales in the Mixed Relay event at the 2014 Glasgow Commonwealth Games, before an exciting new chapter would begin.

Coming to America

2015 was a pivotal year for Holly. Shifting her attentions to long-distance, non-drafting racing, she relocated to California. It was a bold move, but she was now free of the tactical nature of the ITU circuit and hopeful of a bright future.

Second (Mont-Tremblant), third (Oceanside), sixth (Raleigh) and an 11th-place debut at the IRONMAN 70.3 World Championship represented a solid debut season. But 2016 would be her true breakout year.

With another year of specific training done and vital experience gained over the new distance, her 2016 results were spectacular.

After fourth in Oceanside and second at St. George, Holly soon found the winning tape with frequency. Escape from Alcatraz, as well as 70.3’s Vineman and Mont Tremblant, all saw her on the top step of the podium. But the best was still yet to come.

Heading to the Sunshine Coast in Australia, conventional logic was it would be another Daniela Ryf show at that year’s IRONMAN 70.3 World Championship. Holly must have missed that memo.

The fastest swim and fastest bike left her with a lead of around five minutes at T2, but with a large group intent on chasing her down. She was not going to let the opportunity slip, completing a gun-to-tape victory to become World Champion and not daring to believe victory was secure until she was on the finish-line carpet.

While Holly was able to enjoy the moment, she did not allow it to go to her head and remained just as driven as ever.

“I feel like I didn’t beat everyone on their best day, so that drives me going forward, there’s no resting on my laurels!”

With the highs often come lows and Lawrence’s title defence, in a season in which she won an incredible six IRONMAN 70.3 events, brought a painful DNF. It was one Holly was brutally honest about afterwards.

“After racing so aggressively all early season (and a little bit too much), during my mid-season break I panicked and did way more than I was told to and should have. I picked up an injury and it hit me hard.

“By the time I got to Worlds I felt like a total fraud. I wasn’t sure how much I could even run. The last couple of months involved failing bike workouts, not only was I getting too precious about nailing bike workouts to compensate for not being able to run, but I wasn't fuelling enough to hit my sessions properly because I focussed too much on body weight.

“I was emotionally drained and didn't have the fight in me. I have a duty to all my followers to show both sides of the story, not just the picture-perfect images from Instagram.

“I raced all season (winning!), at a normal weight for me and I didn't need to change anything.”

It had been a tough lesson to learn, but one Holly would quickly bounce back from, ending the year with the first of three back-to-back victories at the IRONMAN Middle East Championship in Bahrain.

2018 brought more challenges as Holly broke her foot (during the race), at IRONMAN 70.3 Oceanside. She still finished a brave second but, unable to walk, she even missed the prize presentation afterwards.

With one doctor telling her she would never run again, the injury to Lawrence’s cracked navicular bone would mean no World Championship appearance in 2018.It was time to save her career.

“I think you realise how much it means to you just to even run, not even to compete,” she said.

There were plenty of tears after the resulting surgery, but Regional Championship wins in Bahrain, St. George, Vietnam and Elsinore after starting again from scratch, proved that initial medical prognosis very wrong.

Second place behind Daniela Ryf at the 2019 World Championship is all the evidence needed that Holly is back amongst the very best in the sport.

Don’t let the sun go down on me

Asked what she can’t live without, Holly’s answer is immediate: “The sun - I swear I’m solar powered”.

Holly has also come to realise what helps her perform, revealing: “I race best when I’m happy and having fun, so I just enjoy it, do my best and let the rest happen”.

While “pushing the limits of what I thought was possible” has been a successful motivator, finding a balance is key.

“Not taking myself too seriously, living life to the fullest, staying humble and always striving to be better” is how she sees her legacy.

Current PTO World Ranking Points
19
Miami T100 2024
93.48
PTO US Open 2023
90.05
Ironman 70.3 Boulder 2023
75.35
Sum / 3
86.29
Ranking History
#1#37#73#109#145201520162017201820192020202120222023*20242015Overall79.77 pts#40Swim88.71 pts#28Bike99.80 pts#9Run53.28 pts#1422016Overall106.42 pts#2Swim97.63 pts#8Bike106.38 pts#2Run81.68 pts#452017Overall109.54 pts#2Swim97.63 pts#7Bike106.95 pts#3Run83.58 pts#402018Overall106.55 pts#6Swim97.14 pts#5Bike102.33 pts#12Run83.06 pts#422019Overall112.32 pts#5Swim102.84 pts#4Bike103.69 pts#15Run89.10 pts#292020Overall112.32 pts#6Swim102.84 pts#4Bike103.69 pts#11Run89.10 pts#232021Overall93.40 pts#12Swim103.91 pts#7Bike85.71 pts#30Run85.34 pts#322022Overall98.44 pts#12Swim100.79 pts#18Bike87.90 pts#27Run87.85 pts#312023Overall83.26 pts#22Swim88.30 pts#11Bike81.24 pts#28Run73.15 pts#442024Overall86.29 pts#19Swim83.64 pts#21Bike84.25 pts#25Run78.63 pts#34

* New PTO World Ranking System implemented.

Results

51 Races17
1
7
2
5
3

2024

Points: NaN
Date#TierRaceSwimBikeRunOverallSOFT100 LogoPts
09 Mar
3
DiamondMiami T10025:501:56:031:06:413:30:36
93.48
91.53
25
93.4825
Swim25:50
Bike1:56:03
Run1:06:41

2023

Points: NaN
Date#TierRaceSwimBikeRunOverallSOFPts
26 Aug
DNF
PlatinumIronman 70.3 World Championship26:062:19:39--:----:--
0
91.29
-
Swim26:06
Bike2:19:39
Run--:--
05 Aug
5
DiamondPTO US Open28:141:58:171:10:543:40:09
90.05
90.77
90.05
Swim28:14
Bike1:58:17
Run1:10:54
10 Jun
2
SilverIronman 70.3 Boulder26:412:11:051:23:334:04:38
75.35
74.94
75.35
Swim26:41
Bike2:11:05
Run1:23:33
06 May
10
DiamondPTO European Open25:482:10:211:09:143:47:47
84.38
92.23
84.38
Swim25:48
Bike2:10:21
Run1:09:14
01 Apr
4
SilverIronman 70.3 Oceanside24:142:25:081:22:384:16:31
74.15
87.17
74.15
Swim24:14
Bike2:25:08
Run1:22:38

2022

Points: NaN
Date#TierRaceSwimBikeRunOverallSOFPts
09 Dec
4
GoldIronman 70.3 Bahrain26:022:18:391:22:434:10:33
71.29
66.35
71.29
Swim26:02
Bike2:18:39
Run1:22:43
28 Oct
6
PlatinumIronman 70.3 World Championship24:232:24:301:22:544:14:14
84.4
87.02
84.40
Swim24:23
Bike2:24:30
Run1:22:54
17 Sep
4
DiamondPTO US Open28:062:01:331:12:003:43:37
89.33
86.33
89.33
Swim28:06
Bike2:01:33
Run1:12:00
20 Aug
5
DiamondCollins Cup25:531:54:451:09:373:33:09
89.21
86.36
89.21
Swim25:53
Bike1:54:45
Run1:09:37
06 Aug
DNF
SilverIronman 70.3 Boulder--:----:----:----:--
70.5
-
Swim--:--
Bike--:--
Run--:--
23 Jul
6
DiamondPTO Canadian Open28:322:00:201:07:023:37:43
85.37
82.8
85.37
Swim28:32
Bike2:00:20
Run1:07:02
22 May
3
GoldIronman 70.3 Chattanooga25:262:16:321:24:214:09:22
79.38
74.06
79.38
Swim25:26
Bike2:16:32
Run1:24:21
02 Apr
3
SilverIronman 70.3 Oceanside23:262:23:491:17:384:09:16
75.55
79.68
75.55
Swim23:26
Bike2:23:49
Run1:17:38

2021

Points: NaN
Date#RaceSwimBikeRunOverallAITPts
26 Sep
DNF
Ironman 70.3 Cozumel--:----:----:----:--
04:15:35
-
Swim--:--
Bike--:--
Run--:--
18 Sep
8
Ironman 70.3 World Championship26:032:21:051:26:564:16:02
81.9482
04:09:17
81.95
Swim26:03
Bike2:21:05
Run1:26:56
28 Aug
15
Collins Cup28:272:00:591:10:503:44:07
69.5697
03:34:20
69.57
Swim28:27
Bike2:00:59
Run1:10:50
27 Jun
2
Ironman 70.3 Elsinore23:372:16:251:20:194:05:17
82.2824
03:58:56
82.28
Swim23:37
Bike2:16:25
Run1:20:19
20 Jun
1
Ironman 70.3 Des Moines25:421:04:031:18:072:53:45
98.9111
02:53:28
98.91
Swim25:42
Bike1:04:03
Run1:18:07
01 May
6
Ironman 70.3 St. George25:272:22:261:22:374:14:47
90.9384
04:11:22
90.94
Swim25:27
Bike2:22:26
Run1:22:37

2020

Points: NaN
Date#RaceSwimBikeRunOverallAITPts
06 Dec
4
Challenge Daytona24:571:55:381:08:263:31:08
90.3366
03:28:07
90.34
Swim24:57
Bike1:55:38
Run1:08:26
27 Sep
1
Ironman 70.3 Cozumel21:392:15:291:27:104:07:17
89.7345
04:03:32
89.73
Swim21:39
Bike2:15:29
Run1:27:10

2019

Points: NaN
Date#RaceSwimBikeRunOverallAITPts
07 Dec
1
Ironman 70.3 Bahrain23:152:04:131:21:303:52:50
93.2027
03:50:29
93.20
Swim23:15
Bike2:04:13
Run1:21:30
07 Sep
2
Ironman 70.3 World Championship26:232:36:501:20:084:27:02
104.669
04:28:55
104.67
Swim26:23
Bike2:36:50
Run1:20:08
23 Jun
1
Ironman 70.3 Elsinore26:292:15:101:19:454:03:16
98.6269
04:02:46
98.63
Swim26:29
Bike2:15:10
Run1:19:45
12 May
1
Ironman 70.3 Vietnam23:132:12:291:25:224:04:40
118.285
04:11:34
118.28
Swim23:13
Bike2:12:29
Run1:25:22
04 May
1
Ironman 70.3 St. George24:572:16:311:21:164:06:05
114.012
04:11:22
114.01
Swim24:57
Bike2:16:31
Run1:21:16
06 Apr
2
Ironman 70.3 Oceanside23:542:25:131:20:444:14:06
94.9331
04:12:11
94.93
Swim23:54
Bike2:25:13
Run1:20:44
01 Feb
1
Ironman 70.3 Dubai--:----:----:--4:00:04
102.949
04:01:08
102.95
Swim--:--
Bike--:--
Run--:--

2018

Points: NaN
Date#RaceSwimBikeRunOverallAITPts
08 Dec
1
Ironman 70.3 Bahrain22:102:10:421:21:543:59:20
82.3684
03:53:10
82.37
Swim22:10
Bike2:10:42
Run1:21:54
07 Apr
2
Ironman 70.3 Oceanside24:032:25:231:22:344:16:26
94.4073
04:14:18
94.41
Swim24:03
Bike2:25:23
Run1:22:34
02 Feb
3
Ironman 70.3 Dubai23:562:14:001:25:014:07:36
84.9017
04:02:07
84.90
Swim23:56
Bike2:14:00
Run1:25:01

2017

Points: NaN
Date#RaceSwimBikeRunOverallAITPts
25 Nov
1
Ironman 70.3 Bahrain24:162:12:231:23:054:02:34
112.01
04:07:01
112.01
Swim24:16
Bike2:12:23
Run1:23:05
09 Sep
DNF
Ironman 70.3 World Championship--:----:----:----:--
04:19:08
-
Swim--:--
Bike--:--
Run--:--
16 Jul
1
Ironman 70.3 Racine--:--2:12:511:25:423:39:31
64.6626
03:28:28
64.66
Swim--:--
Bike2:12:51
Run1:25:42
25 Jun
1
Ironman 70.3 Mont Tremblant24:352:19:301:26:184:14:24
89.6658
04:10:31
89.67
Swim24:35
Bike2:19:30
Run1:26:18
13 May
1
Ironman 70.3 Santa Rosa24:382:18:081:25:174:13:20
90.9309
04:09:56
90.93
Swim24:38
Bike2:18:08
Run1:25:17
06 May
1
Ironman 70.3 St. George24:562:17:461:26:574:12:07
105.334
04:14:09
105.33
Swim24:56
Bike2:17:46
Run1:26:57
01 Apr
1
Ironman 70.3 Oceanside25:012:21:401:22:164:14:18
102.308
04:15:11
102.31
Swim25:01
Bike2:21:40
Run1:22:16

2016

Points: NaN
Date#RaceSwimBikeRunOverallAITPts
04 Sep
1
Ironman 70.3 World Championship23:242:19:281:21:484:09:12
106.927
04:11:49
106.93
Swim23:24
Bike2:19:28
Run1:21:48
10 Jul
1
Ironman 70.3 Vineman24:462:20:071:21:564:09:40
102.66
04:10:40
102.66
Swim24:46
Bike2:20:07
Run1:21:56
26 Jun
1
Ironman 70.3 Mont Tremblant24:082:15:401:25:054:08:53
109.679
04:12:33
109.68
Swim24:08
Bike2:15:40
Run1:25:05
07 May
2
Ironman 70.3 St. George26:282:24:221:24:004:18:04
96.233
04:16:37
96.23
Swim26:28
Bike2:24:22
Run1:24:00
02 Apr
4
Ironman 70.3 Oceanside25:012:24:371:26:434:21:41
81.6318
04:14:40
81.63
Swim25:01
Bike2:24:37
Run1:26:43

2015

Points: NaN
Date#RaceSwimBikeRunOverallAITPts
30 Aug
11
Ironman 70.3 World Championship24:312:30:461:32:274:31:54
63.8557
04:17:55
63.86
Swim24:31
Bike2:30:46
Run1:32:27
12 Jul
DNF
Ironman 70.3 Vineman--:----:----:----:--
04:07:34
-
Swim--:--
Bike--:--
Run--:--
28 Jun
DNF
Ironman 70.3 Buffalo Springs Lake--:----:----:----:--
04:12:16
-
Swim--:--
Bike--:--
Run--:--
21 Jun
2
Ironman 70.3 Mont Tremblant24:182:17:301:29:364:15:33
83.6975
04:09:27
83.70
Swim24:18
Bike2:17:30
Run1:29:36
31 May
6
Ironman 70.3 Raleigh27:202:19:121:35:064:24:12
65.3593
04:11:09
65.36
Swim27:20
Bike2:19:12
Run1:35:06
28 Mar
3
Ironman 70.3 Oceanside24:522:19:581:27:304:16:59
90.2612
04:13:17
90.26
Swim24:52
Bike2:19:58
Run1:27:30

2013

Points: NaN
Date#RaceSwimBikeRunOverallAITPts
10 May
DNF
Ironman 70.3 Lanzarote--:----:----:----:--
0
-
-
Swim--:--
Bike--:--
Run--:--

Ranking per Season

Overall

Year
Points
Pos
2024
86
19
2023
83
22
2022
98
12
2021
93
12
2020
112
6
2019
112
5
2018
106
6
2017
109
2
2016
106
2
2015
79
40

Swim

Year
Points
Pos
2024
83
21
2023
88
11
2022
100
18
2021
103
7
2020
102
4
2019
102
4
2018
97
5
2017
97
7
2016
97
8
2015
88
28

Bike

Year
Points
Pos
2024
84
25
2023
81
28
2022
87
27
2021
85
30
2020
103
11
2019
103
15
2018
102
12
2017
106
3
2016
106
2
2015
99
9

Run

Year
Points
Pos
2024
78
34
2023
73
44
2022
87
31
2021
85
32
2020
89
23
2019
89
29
2018
83
42
2017
83
40
2016
81
45
2015
53
142
TEST