Triathlon Calculator: Pace, Splits & Finish Time
Who this calculator is for: Use this page as the main all-distance triathlon calculator when you want one race plan across Sprint, Olympic, 70.3, Ironman 140.6, or a custom event. It is the broad hub for comparing swim pace, bike speed, run pace, transitions, splits, and projected finish time in one place.
Race distance
Pace & transitions
Results
Race Analytics & Guidelines
Wetsuit Legality
Water is cold enough (below 76.1°F / 24.5°C). Wetsuits are completely legal and highly recommended for buoyancy and speed.
Race Fatigue Estimator (TSS)
Recovery varies by intensity, heat, and training background.
Recovery varies by intensity, heat, and training background.
Plan a Goal Finish Time
Use the main calculator above when you know your paces. Use this planner when you know the finish time you want and need the required swim, bike, run, transition, checkpoint, and fueling targets.
Checkpoint Clock
Fuel & Hydration Estimate
Based on your body weight of 70kg, your carb target of 75g/hr corresponds to 1.07g/kg/hr.
Bike/Run Tradeoff
| Scenario | Bike | Required speed | Run | Required pace |
|---|---|---|---|---|
| More conservative bike | 1:18:40 | 30.5 km/h (19 mph) | 51:44 | 5:10 / km |
| More aggressive bike | 1:12:40 | 33 km/h (20.5 mph) | 57:44 | 5:46 / km |
Plan Checks
- This split shape looks internally consistent. The next check is whether your recent training supports each required pace.
Choose the right calculator
The calculator above covers every distance. These pages go deeper on one question each — pick the one that matches what you are actually trying to work out.
Good triathlon finish times
| Distance | Beginner | Intermediate | Competitive |
|---|---|---|---|
| Sprint | 1:30-1:50 | 1:15-1:30 | 1:00-1:15 |
| Olympic | 2:55-3:30 | 2:30-2:55 | 2:05-2:30 |
| 70.3 / Half Ironman | 6:00-7:30 | 5:00-6:00 | 4:15-5:00 |
| Ironman 140.6 | 13:00-16:30 | 11:00-13:00 | 9:30-11:00 |
Course profile, weather, transitions, swim conditions, and pacing can change these ranges significantly. Use the calculator to get a plan tailored to your paces.
How the calculator works
Total finish time = swim split + T1 + bike split + T2 + run split.
Swim pace is entered as minutes per 100 metres or 100 yards. The calculator multiplies your pace by the swim distance to get your swim split.
Bike speed is entered as km/h or mph. The calculator divides the bike distance by your speed to get your bike split.
Run pace is entered as minutes per kilometre or mile. The calculator multiplies your pace by the run distance to get your run split.
The results section shows each leg time, the percentage of total time each discipline takes, and a cumulative clock so you know where you stand at every point in the race.
Planning tips
- Use open-water swim pace, not your best pool pace.
- Use bike speed you can run well after — the bike split affects the run.
- Use run-off-bike pace, not fresh 5K or 10K pace.
- Add realistic T1 and T2 times. They are part of the race clock.
- Create conservative, target, and stretch plans to prepare for different conditions.
Share your race plan
Your settings are saved in the page URL. Copy the URL from your browser or click the share button in the results section to send your race plan to a coach, teammate, or training partner. Anyone with the link sees the exact same splits.
Frequently asked questions
What does this triathlon calculator do?
It converts your swim pace, bike speed, run pace, and transition times into leg splits and a projected total finish time for any race distance.
Which triathlon distance should I choose?
Pick the distance you are racing or training for. If you are new, Sprint is a good starting point. Experienced athletes often race Olympic, 70.3, or Ironman distances.
What are the standard triathlon distances?
Sprint is roughly 750 m swim, 20 km bike, 5 km run. Olympic is 1.5 km swim, 40 km bike, 10 km run. 70.3 is 1.9 km swim, 90 km bike, 21.1 km run. Ironman is 3.8 km swim, 180 km bike, 42.2 km run.
How accurate is the projected finish time?
It is as accurate as the paces you enter. Use realistic race paces and adjust for course, weather, and conditions. The estimate is a planning tool, not a guarantee.
Should I use metric or imperial units?
Both are supported. Use the toggle at the top right to switch between metric (m, km/h, min/km) and imperial (yd, mph, min/mile).
Are transition times included?
Yes. Enter your estimated T1 (swim to bike) and T2 (bike to run) times. The clock keeps running during transitions, so realistic times matter.
Can I use custom race distances?
Yes. Select Custom from the presets, then enter your own swim, bike, and run distances. This works for non-standard races, relays, or training simulations.
Can I save or share my race plan?
Yes. Your settings are saved in the page URL. Copy the URL from your browser or click the share button above to send your plan to a coach or training partner.
Want to understand the science behind pacing?
Read our full triathlon pacing guide covering swim drag, bike power, run durability, and how to turn calculator splits into race-day execution.
Trust Check
Trust and methodology
How this page should be used
Last updated
August 8, 2026
Maintained by
M Imtinan Farooq
Status
Planning estimate, not a race guarantee
Formula summary
Each leg = distance / pace; totals add T1 and T2 into cumulative checkpoint clocks.
Key assumptions
Entered paces are ones you can hold in sequence, not personal bests per leg.
Limitations
A split plan is only valid if the run pace assumes the bike effort that precedes it.
Assumptions & Limitations
The estimates on this page are planning tools, not race guarantees. Your actual finish time depends on course profile, weather, water conditions, drafting rules, equipment, nutrition, heat, elevation, training history, and how well you pace each discipline on race day.
Swim pace estimates assume calm open water or pool conditions. Bike speed estimates assume flat terrain with minimal wind unless adjusted manually. Run pace estimates assume a flat course with moderate temperatures. Transitions vary significantly by venue layout, race size, and personal preparation.
Always test your pacing plan in training before race day. Use this calculator to compare scenarios, not to predict exact outcomes.
Sources & Methodology
The pacing benchmarks, wetsuit legality thresholds, TSS calculations, and FTP guidelines on this page are based on established sports-science principles and common age-group coaching practice:
- Swim drag reduction (18-26%): Reported draft effect ranges from open-water studies and computational fluid dynamics (CFD) modeling. Related research on PubMed. Actual savings depend on swimmer position, water conditions, and duration spent in drafting position.
- Wetsuit time savings (5-12 s/100m):Based on buoyancy and drag-reduction research in controlled pool and open-water settings. Related research on PubMed. Individual results vary by wetsuit fit, body composition, and swim technique.
- Carbon-plate shoe economy (2-4%):Published in peer-reviewed running-economy studies on super-shoe technology. Related research on PubMed. Benefits depend on shoe model, runner biomechanics, pace, and fatigue level.
- FTP pacing ranges: Based on age-group coaching recommendations from sources including TrainingPeaks coaching education, Joe Friel's "The Triathlete's Training Bible," and USAT-certified coaching guidelines.
- Carb intake targets (60-100 g/hr):Reflect current sports-nutrition consensus from the ISSN position stand and ACSM nutrition position statement on endurance fueling. Individual tolerance varies.
- TSS estimates: Use the standard Training Stress Score formula (TSS explained by TrainingPeaks). Run TSS is estimated using an analogous model. Actual TSS depends on power or pace data from your specific device.
These sources are cited as general references. The calculator does not account for every variable that affects race-day performance. Always consult a certified coach or sports-medicine professional for individualised pacing and nutrition plans.