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TriSplitCalc
Triathlon Pace Engine

Half-distance planning hub

70.3 Race Planner

Build a half-distance race plan from focused calculators: time goal, cutoff buffer, bike power, run durability, heat, nutrition, and checklist.

Reverse goal-time calculator

Goal Split Planner

Start with the finish time you want, then reverse-calculate the swim, bike, run, transition, checkpoint, and fueling requirements that make the target possible.

Goal clock
06:00:00
Race distance
Carb target
75 g/hr
3065100
Swim
Aggressive
39:39
2:05 / 100 m
11.0% of total
Bike
Solid
3:05:51
29.1 km/h (18.1 mph)
51.6% of total
Run
Solid
2:08:30
6:05 / km
35.7% of total

Checkpoint Clock

Swim exit00:39:39
T1 exit00:43:09
Bike finish03:49:00
T2 exit03:51:30
Finish06:00:00

Fuel & Hydration Estimate

Total carbs350 g
Bike carbs230 g
Run carbs120 g
Bike bottles4 (every 46 min)
Bike gels0 gels
Run gels5 gels (every 26 min)
Run aid stations10
Total sodium3144 mg
Total fluids3667 ml

Based on your body weight of 70kg, your carb target of 75g/hr corresponds to 1.07g/kg/hr.

Plan Checks

  • This split shape looks internally consistent. The next check is whether your recent training supports each required pace.
Open in finish-time calculator

Core 70.3 calculators

70.3 time calculatorBuild the swim, 90 km bike, half marathon, and transition plan.Goal split plannerReverse-plan sub-6, sub-5:30, or sub-5 targets.70.3 cutoff bufferCheck swim, bike, and finish buffer against official cutoffs.

Bike-run checks

FTP bike splitValidate the 90 km bike target from FTP, IF, and W/kg.Run off the bikeEstimate half-marathon pace after the ride.Heat pace adjustmentAdjust the run target for hot or humid race days.

Fuel and race-week prep

Aid-station nutritionPlan bottles, gels, carbs, sodium, and aid timing.Race-day checklistPack gear, nutrition, transition, and weather items.Course adjustmentCheck how rough water, rolling roads, wind, and heat change the estimate.

Popular 70.3 course profiles

70.3 OceansideHarbor swim, Camp Pendleton bike, and coastal run assumptions.70.3 AugustaDownriver swim, rural bike, and flat-run planning profile.70.3 ChattanoogaDownriver swim, rolling bike, and riverfront run profile.

Training plan

Build a structured 70.3 training plan with weekly swim, bike, and run workouts.

70.3 Training Plan

Trust and methodology

How this page should be used

Last updated

July 13, 2026

Maintained by

M Imtinan Farooq

Status

Planning estimate, not a race guarantee

Formula summary

Finish time = swim + T1 + bike + T2 + run, with related tools for risk checks.

Key assumptions

Entered paces, distances, transitions, and condition choices are race-realistic.

Limitations

Weather, course profile, water conditions, equipment, and execution can change results.

Full formulas, source notes, and limitation details are maintained on the methodology page. Use official race guides for event rules, cutoff times, venue policies, and safety instructions.