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TriSplitCalc
Triathlon Pace Engine

Olympic-distance hub

Olympic Triathlon Planner

Use this page when the race is Olympic distance and the question is more specific than a generic calculator: sub-3 splits, bike restraint, run-off-bike pacing, and course friction.

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
02:45:00
Race distance
Carb target
75 g/hr
3065100
Swim
Solid
30:35
2:02 / 100 m
18.5% of total
Bike
Solid
1:15:40
31.7 km/h (19.7 mph)
45.9% of total
Run
Solid
54:44
5:28 / km
33.2% of total

Checkpoint Clock

Swim exit00:30:35
T1 exit00:33:05
Bike finish01:48:46
T2 exit01:50:16
Finish02:45:00

Fuel & Hydration Estimate

Total carbs145 g
Bike carbs95 g
Run carbs50 g
Bike bottles2 (every 38 min)
Bike gels0 gels
Run gels2 gels (every 27 min)
Run aid stations5
Total sodium1304 mg
Total fluids1521 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

Pick the workflow

Olympic calculatorCalculate swim, bike, run, transition, and total Olympic-distance time.Goal split plannerReverse a sub-3 or stretch goal into required discipline splits.Course adjustmentAdd rough water, wind, hills, or heat before trusting the target.

Sub-3 Olympic split shape

Swim

30-34 min

Bike

1:15-1:25

Run

50-58 min

Transitions

4-7 min

Sub-3 usually fails because the bike was treated like a standalone 40K. The better approach is to choose the fastest bike split that still lets the 10K happen.

Olympic-distance checks

Bike split from FTPTranslate your bike target into IF, watts, W/kg, and run risk.Run off bikeEstimate whether the 10K pace is realistic after the ride.Validation examplesCompare against an example sub-3 Olympic plan before race week.

Sub-3 example

A balanced sub-3 example is 31:15 swim, 1:20:00 bike, 54:10 run, and 5:00 transitions for about 2:50:25. That leaves margin for a harder course without demanding an unrealistic final 10K.

Training plan

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

Olympic 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.