Triathlon split breakdown
Projected minutes by discipline for common triathlon distances using your pace, speed, or known-time inputs.
SwimBikeRunTransitions
Triathlon Pace Calculator
Choose a triathlon distance, then enter each discipline as either a pace/speed or a known time and distance to estimate split times and projected finish time.
Projected finish2:52:00Olympic
Bike split1:20:0040 km
Run split55:0010 km
Selected triathlon split
Swim1.5 km at 2:00 per 100m30:00
Bike40 km at 30 km/h1:20:00
Run10 km at 5:30/km55:00
TransitionsT1 plus T27:00
TotalOlympic2:52:00
Standard-distance comparison
SprintSwim 15:00, bike 40:00, run 27:301:29:30
OlympicSwim 30:00, bike 1:20:00, run 55:002:52:00
Middle distance / 70.3Swim 38:00, bike 3:00:00, run 1:56:035:41:03
Full distance / IronmanSwim 1:16:00, bike 6:00:00, run 3:52:0611:15:06
Pace assumptions
Swim paceEntered as pace per 100m2:00 per 100m
Bike speed18.6 mph - Entered as bike speed30 km/h
Run pace8:51/mile equivalent - Entered as run pace5:30/km
Assumptions
Calculation notes
- Uses common published triathlon distances. Sprint distances can vary by race organiser.
- Does not include hills, wind, open-water conditions, drafting rules, aid stations, nutrition stops, heat, fatigue, mechanical issues, or course measurement differences.
- For race planning, compare this estimate with recent training data and the organiser's published course details.
Guide
How to use the Triathlon Pace Calculator
Choose a triathlon distance, then enter each discipline as either a pace/speed or a known time and distance to estimate split times and projected finish time. It is useful for checking body-measurement reporting figures or planning training and race-pace scenarios because it keeps inputs, charted outputs, notes, and related next steps on the same page.
Start by checking triathlon type, swim input, swim pace minutes, swim pace seconds, bike input, and bike speed. The results update as assumptions change, so you can compare scenarios before downloading a CSV report.
Inputs
Inputs to check
- Triathlon type: Custom distances use the custom swim, bike, and run fields below.
- Swim input: Choose the option that best matches the case you are modelling.
- Swim pace minutes: Enter the value min per 100m you want to test.
- Swim pace seconds: Enter the value sec you want to test.
- Bike input: Choose the option that best matches the case you are modelling.
- Bike speed: Enter the value you want to test.
FAQs
Triathlon Pace Calculator FAQs
What is the Triathlon Pace Calculator for?
Choose a triathlon distance, then enter each discipline as either a pace/speed or a known time and distance to estimate split times and projected finish time. Use it when you want a quick, editable estimate with charted results and visible assumptions.
Which assumptions should I check first?
Start with triathlon type, swim input, swim pace minutes, swim pace seconds, bike input, and bike speed. Then review the calculation notes for anything the tool does not include.
Are the results exact?
The result is a planning estimate, not medical, fitness, nutrition, training, or diagnostic advice. Check NHS guidance, a GP, pharmacist, coach, or qualified professional where health or safety matters.
Can I keep or compare the result?
Yes. Use the Download CSV button on the calculator page to export the current inputs, headline results, detailed rows, chart data, insights, and notes.
What should I try next?
Try Race Pace Calculator and NHS BMI Calculator next. These tools are linked because they use related assumptions or answer the next practical question.