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TriSplitCalc
Triathlon Pace Engine

140.6 planning hub

Ironman Race Planner

Build a full-distance plan from focused calculators: pace, cutoffs, 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
13:00:00
Race distance
Carb target
75 g/hr
3065100
Swim
Aggressive
1:23:03
2:11 / 100 m
10.6% of total
Bike
Solid
6:51:25
26.3 km/h (16.3 mph)
52.7% of total
Run
Solid
4:34:32
6:30 / km
35.2% of total

Checkpoint Clock

Swim exit01:23:03
T1 exit01:29:03
Bike finish08:20:28
T2 exit08:25:28
Finish13:00:00

Fuel & Hydration Estimate

Total carbs770 g
Bike carbs515 g
Run carbs255 g
Bike bottles9 (every 46 min)
Bike gels0 gels
Run gels11 gels (every 25 min)
Run aid stations21
Total sodium6859 mg
Total fluids8003 ml

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

Gut Warning:
  • Bike bottle count is high. Consider concentrated bottles plus aid-station water.
  • Run gel count is high. Mix in course drink, chews, or cola if practiced.

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 Ironman calculators

Ironman pace calculatorCreate the full swim, bike, run, and transition plan.Ironman cutoff calculatorCheck swim, bike, and finish buffer before race day.FTP bike splitValidate the 180 km bike target from FTP, IF, and TSS.

Execution and survival checks

Run off the bikeEstimate the marathon pace after 180 km of riding.Heat pace adjustmentSlow the target when the marathon will be hot or humid.Aid-station nutritionBuild the carb, bottle, gel, and sodium schedule.

Race-week finish

Race-day checklistPack gear, nutrition, transition, weather, and travel items.MethodologyCheck the formulas and limitations behind each estimate.Course adjustmentCheck how hills, wind, water, and heat change the 140.6 estimate.

Popular full-distance profiles

IRONMAN FloridaFlat and fast planning profile with ocean-swim caution.IRONMAN TexasFast The Woodlands profile with heat-aware execution checks.IRONMAN CaliforniaDownriver swim and flat-course planning assumptions.

Training plan

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

Ironman 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.