Free triathlon calculator for Sprint, Olympic, Half Ironman (70.3), and Ironman races. Calculate total finish time from swim, bike, run paces. Plan transitions and race strategy.
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Swim 1.5km • Bike 40km • Run 10km
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Calculate your estimated triathlon finish time based on your swim, bike, and run paces. Plan for all major triathlon distances including Sprint, Olympic, Half Ironman (70.3), and full Ironman races. Account for transition times to get an accurate race prediction.
Triathlon combines swimming, cycling, and running in sequence. Standard distances include Sprint (750m swim, 20km bike, 5km run), Olympic (1.5km/40km/10km), Half Ironman 70.3 (1.9km/90km/21.1km), and full Ironman 140.6 (3.8km/180km/42.2km). Transitions (T1 and T2) are timed portions between disciplines.
Total Time Calculation
Total = Swim + T1 + Bike + T2 + RunKnow your expected finish time based on current fitness to set achievable race goals.
Break down the race to pace each discipline appropriately for your target time.
Understand how T1 and T2 times impact your overall finish time.
Compare projected times as your training improves across all three disciplines.
Beginners: 1:30-2:00, Intermediate: 1:10-1:30, Advanced: Under 1:10. Great starting race for new triathletes.
Beginners: 3:00-3:30, Intermediate: 2:15-3:00, Advanced: Under 2:15. The standard international race distance.
Beginners: 6:00-7:00, Intermediate: 5:00-6:00, Advanced: Under 5:00. Cutoff typically 8:30.
Beginners: 13:00-15:00, Intermediate: 11:00-13:00, Advanced: Under 11:00. Cutoff is 17 hours.
Beginners: 3-5 minutes each. With practice: 1-2 minutes for T1, 1-2 minutes for T2. Elite athletes: under 1 minute. Fast transitions can save 5-10 minutes over a race.
Beginners: 2:30-3:00/100m, Intermediate: 1:45-2:15/100m, Advanced: 1:20-1:45/100m. Open water is typically 10-20% slower than pool pace.
Bike at 75-85% of your maximum sustainable power/effort to save energy for the run. Going too hard on the bike is the most common mistake—your run will suffer significantly.
Nutrition! For races over 2 hours, you need to consume 200-300 calories/hour. Practice eating while cycling. Many athletes fail due to poor fueling, not fitness.