80-Year-Old Natalie Grabow: Oldest Woman to Finish Ironman World Championship in Kona 2025

In the sweltering heat of Kailua-Kona, Hawaii, 80-year-old Natalie Grabow waded into the warm waters of Kailua Bay alongside more than 1,600 other competitors. As the oldest woman to finish the Ironman World Championship, she completed the grueling 140.6-mile triathlon—swimming 2.4 miles in the ocean, biking 112 miles through lava fields and fierce winds, and running a 26.2-mile marathon with over 1,000 feet of elevation gain. By the time she crossed the finish line nearly 17 hours later, Natalie had not only completed the course but also become the oldest female finisher in the event's history.

This wasn't just a personal milestone; it shattered the previous record held by Cherie Gruenfeld, who finished at 78 in 2022. The Ironman World Championship, held annually in Hawaii since 1978, is widely regarded as one of the most demanding races in multisport athletics. There were over 1,600 entrants in this year's event, but more than 60 did not finish due to the extreme conditions: relentless heat, strong coastal winds, and steep inclines that add over 1,000 feet of elevation to the run. Natalie, however, clocked in at 16 hours, 45 minutes, and 26 seconds, securing first place in the women's 80-84 age group, where she was the only entrant.

From Start to Finish: Natalie's Journey

Natalie Grabow did not begin lacing up for triathlons until her late 50s. Growing up in the mid-20th century, women's sports options were limited; many of her peers focused on activities like cheerleading. As a software engineer and mother, she discovered tennis and then running, which became a passion. However, frequent injuries from repetitive impact led her to explore cross-training, with triathlons particularly appealing because they helped reduce the risk of overuse. Her running friends had already made the switch, and their encouragement pushed her to try it herself.

The turning point was learning to swim at 59, as she spent hours at her local YMCA practicing basic strokes with the help of instructional materials and patient guidance from fellow swimmers. Progress was gradual, but by 2005, at age 60, she tackled her first sprint triathlon. Success snowballed, and she quickly progressed to half-Ironman races, which cover 70.3 miles total. Over the years, she racked up several age-group victories in these events, building confidence for the full Ironman distance.

Half-Ironman wins followed, and she debuted at Kona in 2006. This year's race marked her 11th Ironman World Championship appearance. Her preparation is simple and sustainable: regular YMCA swims, indoor cycling to avoid harsh New Jersey winters, and lap runs on a nearby high school track. Strength and mobility work round out the routine, helping her maintain flexibility and prevent injuries. She emphasizes recovery, taking rest days as needed to avoid burnout.

A Record-Breaking Finish

As Natalie neared the finish line, the energy in the air was electric as crowds lined the chute, chanting her name as she pushed through the final steps. The public address announcer captured the moment's significance, drawing cheers from the crowd. Waiting at the end was Cherie Gruenfeld, who had held the previous record for oldest female finisher at age 78 in 2022. She's now in elite company of older athletes who have conquered the Ironman. The overall record for oldest finisher belongs to Hiromu Inada of Japan, who completed the race at 85 in 2018. Another man, Lew Hollander, finished at 82. But beyond the records, Natalie finds fulfillment in the process; the routine of training, the mental clarity it brings, and the sense of strength it fosters at every age, proving that age does not limit athletic pursuits.

What's next?

Looking ahead, Natalie has no plans to slow down. She has already registered for two half-Ironman races in 2026: the Eagleman event in June and the Musselman in July, and is considering adding at least one more race to her schedule early next year. While she hasn't ruled out another full Ironman, her focus remains on sustainable progress and enjoying the day-to-day aspects of the sport. But for now, recovery is key.

Natalie's story underscores a simple truth: new challenges can be embraced at any stage by starting small, staying attuned to physical signals, and prioritizing enjoyment over outcomes. In a field dominated by younger participants, Natalie's record-breaking finish is a reminder that endurance is as much about persistence as pace and encourages others to consider what they might still achieve.