Race planning hub

Triathlon Race Planner Hub

Everything you need to plan a triathlon race — from sprint to Ironman. Pick your distance and build splits, checklists, nutrition, and pacing plans.

Sprint Triathlon Planner

Beginner-friendly planner for 750 m swim, 20 km bike, 5 km run with split ranges and checklist.

Open tool →

Olympic Triathlon Planner

Olympic-distance planning hub for 1.5 km swim, 40 km bike, 10 km run pacing.

Open tool →

70.3 Race Planner

Half-Ironman planning with goal-split planning, run-off-bike adjustment, and aid-station timing.

Open tool →

Ironman Race Planner

Full 140.6 planning hub with pacing, nutrition, course adjustment, and cutoff checks.

Open tool →

Race Day Checklist

Pre-race packing checklist for gear, nutrition, transition setup, and race-morning routine.

Open tool →

Race Plan Examples

Validated split examples that show how the calculator outputs look across realistic athlete scenarios.

Open tool →

Aid-Station Nutrition Planner

Turn your bike and run splits into bottles, gels, carbs, and sodium per aid station.

Open tool →

How to use the planner hub

Pick your distance

Choose sprint, Olympic, 70.3, or full Ironman. Each planner has distance-specific split ranges and pacing guidance.

Build your splits

Use the goal-split planner to enter target times, then refine with the pace calculator or bike-split tool.

Check the details

Validate with the cutoff calculator, adjust for course conditions or heat, and plan aid-station nutrition.

Race-planning terms

T1T1Transition 1: the zone between swim and bike where athletes remove wetsuit, put on helmet, glasses, shoes, and mount the bike.T2T2Transition 2: the zone between bike and run where athletes rack the bike, remove helmet, change shoes, and start running.Cutoff timeCutoff timeThe maximum allowed time to complete the swim, bike, or entire race. Athletes who exceed cutoffs are pulled from the course.Aid stationAid stationA designated point on the bike or run course where athletes can pick up water, sports drink, gels, and snacks.Drafting (bike)Drafting (bike)Riding in another cyclist's slipstream to reduce wind resistance. Illegal in most non-draft-legal triathlons.Brick workoutBrick workoutA training session where biking is immediately followed by running. Simulates race-day transition and teaches the legs to adapt.TaperTaperA period of reduced training volume before the race. Allows the body to recover and super-compensate for race-day freshness.BonkBonkSevere fatigue caused by glycogen depletion. Results in dramatic slowdown, weakness, and reduced coordination. Preventable with fueling.Running off the bikeRunning off the bikeThe experience of running immediately after cycling. The legs feel heavy and uncoordinated until they adapt — typically 1–3 km.ElectrolytesElectrolytesMinerals (sodium, potassium, magnesium, calcium) lost through sweat that must be replaced to prevent cramping and maintain function.

Hover or tap each term for a quick definition. Browse the full triathlon glossary.

Related tools

These pace and course tools work hand-in-hand with the planners above:

Pace Calculator Bike Split from FTP Run Off The Bike Course Adjustment Cutoff Calculator Heat Pace Training Plans

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.