Triathlon Pace Calculator
Calculate your target paces and projected finish time for swim, bike, and run segments based on your fitness levels and race distance.
Swim Time
Bike Time
Run Time
Transition Time
Calculation Methodology
Your race time is calculated by multiplying each segment distance by your input pace/speed, then adding transition time.
Formula: Swim Time = (Distance ÷ 100m) × Pace | Bike Time = Distance ÷ Speed | Run Time = Distance × Pace
Transition time is distributed between swim-to-bike and bike-to-run segments. These projections assume consistent pacing throughout each discipline.
Triathlon Pacing and Performance
Triathlon is a demanding multisport endurance race consisting of three consecutive disciplines: swimming, cycling, and running. Proper pacing strategy is crucial for optimal performance across all segments, as going too fast early can lead to significant time losses in later stages due to fatigue.
Race distances vary from Sprint (750m swim, 20km bike, 5km run) to Full Ironman (3.8km swim, 180km bike, 42.2km run). Each distance requires different pacing approaches, with longer races demanding more conservative early pacing to maintain energy for the final segments.
Effective triathlon pacing involves understanding your current fitness thresholds, accounting for transition times, and planning sustainable effort levels that allow you to maintain consistent performance throughout the entire race duration.
How to Use the Triathlon Pace Calculator
Step 1: Select Your Race Distance
Choose from the preset race distances (Sprint, Olympic, Half Ironman, Full Ironman) or select “Custom” to enter your own specific distances. Each preset automatically loads the standard distances for that race category.
Step 2: Enter Your Current Fitness Paces
Input your sustainable pace for each discipline: swim pace in minutes per 100 meters, bike speed in kilometers per hour, and run pace in minutes per kilometer. Use recent training data or time trial results for accuracy.
Step 3: Add Transition Time
Enter your estimated total transition time for both T1 (swim-to-bike) and T2 (bike-to-run). This typically ranges from 2-5 minutes for experienced athletes and can be longer for beginners or in challenging conditions.
Step 4: Calculate and Analyze Results
Click “Calculate Race Time” to generate your projected finish time and individual segment times. Review the detailed breakdown and calculation methodology to understand how your total time is derived and adjust your pacing strategy accordingly.