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⏱️ Triathlon Finish Time Estimator

Customize swim, bike, run pace, and transitions to project your finishing time across sprint, Olympic, half, or full Ironman events.

Distances: 1.5 km swim • 40 km bike • 10 km run

Projected Finish Time

2:39:05

Discipline Breakdown

Swim 0:28:30, Bike 1:10:35, Run 0:52:00, T1+T2 0:08:00

Fine-tune paces to your strengths. Favor negative split runs, steady-state bikes, and efficient transitions for faster finishes.

How to Use This Calculator

1

Select triathlon distance

Choose sprint, Olympic, 70.3, or full Ironman race.

2

Adjust paces

Input realistic swim pace (min/100m), bike speed (km/h), run pace (min/km), and transitions.

3

Review predicted finish time

Use the breakdown to plan race splits and training focus.

4

Refine based on data

Update paces as fitness improves or to match race day conditions.

Formula

Swim Time = Distance (m) ÷ 100 × Pace (min/100m)

Bike Time = Distance (km) ÷ Speed (km/h) × 60

Run Time = Distance (km) × Pace (min/km)

Total Time = Swim + Bike + Run + Transitions

Adjust each discipline’s pace to reflect your training data, terrain, and race-day strategy. Efficient transitions can save minutes without extra fitness gains.

Triathlon Performance Insights

Triathlon success balances three sports. Use this calculator to identify where small improvements (e.g., better bike aerodynamics or faster T1) yield big gains.

Training Tips

  • Simulate race pace in brick workouts (bike-run combos).
  • Practice open-water sighting to prevent swim course deviations.
  • Dial in bike gearing and nutrition to sustain target speed.

Race Execution

  • Start conservatively in the swim to avoid early burnout.
  • Maintain consistent power/heart rate on the bike—avoid surges.
  • Run by effort in the first half, then negative split if energy allows.

Frequently Asked Questions

How accurate are these estimates?

They provide directional guidance. Actual finish times depend on conditions, pacing, nutrition, and transitions.

How should I choose paces?

Use recent time trials or race performances. Adjust for course terrain (hills vs flat) and weather (heat, wind).

What about power-based bike pacing?

Convert your target watts to expected speed using previous data or power modeling tools, then input the resulting speed.

Can I include nutrition stops?

Yes—add extra minutes to transition times to account for planned fueling breaks.

Does this work for duathlons?

It’s optimized for triathlons, but you can set swim time to zero and adjust distances to simulate duathlon formats.