Triathlon Pace Calculator
Build the whole race in one place: swim pace, both transitions, bike speed and run pace combine into a projected finish time and a split table you can race against — for Ironman, 70.3, Olympic, Sprint or your own distances.
- All four distances as presets
- Transitions counted honestly
- Free — no sign-up
Your race plan
Times are entered as m:ss or h:mm:ss. Pick a preset to refill the distances, then adjust the paces to your own day.
Your race
Projected finish time
—
| Swim | — |
|---|---|
| T1 | — |
| Bike | — |
| T2 | — |
| Run | — |
| Finish | — |
An even-effort plan. Courses, weather and cut-offs are your race’s own — check the athlete guide.
Ironman bike and run charts
The two legs that decide a long-course day. Read your sustainable bike speed across to its 180 km split, and your honest marathon pace down to its finishing time — then test the combination in the calculator above.
| Bike speed | Bike split |
|---|---|
| 25 km/h | 7:12:00 |
| 28 km/h | 6:25:43 |
| 30 km/h | 6:00:00 |
| 32 km/h | 5:37:30 |
| 35 km/h | 5:08:34 |
| 38 km/h | 4:44:13 |
| 40 km/h | 4:30:00 |
| Run pace | Run split |
|---|---|
| 4:30 /km | 3:09:54 |
| 5:00 /km | 3:31:00 |
| 5:30 /km | 3:52:06 |
| 6:00 /km | 4:13:12 |
| 6:30 /km | 4:34:18 |
| 7:00 /km | 4:55:24 |
70.3 bike and run charts
| Bike speed | Bike split |
|---|---|
| 25 km/h | 3:36:00 |
| 28 km/h | 3:12:51 |
| 30 km/h | 3:00:00 |
| 32 km/h | 2:48:45 |
| 35 km/h | 2:34:17 |
| 38 km/h | 2:22:06 |
| 40 km/h | 2:15:00 |
| Run pace | Run split |
|---|---|
| 4:30 /km | 1:34:57 |
| 5:00 /km | 1:45:30 |
| 5:30 /km | 1:56:03 |
| 6:00 /km | 2:06:36 |
| 6:30 /km | 2:17:09 |
| 7:00 /km | 2:27:42 |
Not sure what bike speed you can hold for 90 or 180 km? The watts to speed calculator converts a sustainable power number into speed, and the bike speed calculator turns any split into pace for your race notes.
How the splits are built
Each leg is distance ÷ speed in its own native units: the swim from a per-100 m pace, the bike from km/h, the run from a per-km pace. Transitions are added as the plain times you enter — no fudge factors, no rounding between legs; the total is the sum of the five parts to the second. The distances in the presets are the standard ones for each format; courses that measure long or short are what the Custom option is for.
The default Ironman plan: a 3.8 km swim at 2:00/100 m (1:16:00), T1 in 5:00, a 180 km bike at 30 km/h (6:00:00), T2 in 3:00 and a 42.2 km run at 5:30/km (3:52:06) — a finish of 11:16:06.
Limitations
- The plan assumes even pacing in every leg. Hills, wind, heat and crowds make real splits uneven.
- Course distances vary — some bike courses measure 178 or 182 km. Use Custom with the official figures.
- Cut-off times, wave starts and course-specific rules come from your race’s athlete guide, not this page.
Frequently asked questions
What is a good Ironman finish time?
Most age-group finishers land between 10 and 14 hours; the median sits around 12–13 hours at many races, and the pros race under 8. The default plan in the calculator — a 1:16 swim, 6:00 bike and 3:52 run with 8 minutes of transitions — finishes in 11:16:06, a solid age-group day.
How long should transitions take?
T1 (swim to bike) usually runs 3–7 minutes including the run from the water; T2 (bike to run) 2–4 minutes. Beginners lose more time to walking and faffing than to any single task — the calculator takes your honest numbers, not your hopeful ones.
Why enter run pace instead of speed?
Because runners plan in pace. The calculator converts for you: 5:30 per km is 10.9 km/h, and your bike split is still planned in speed, the way cyclists think. Both appear in the split table.
Should my bike split be ridden at an even speed?
That is the plan this calculator builds — an even-effort bike leg that leaves you able to run. Riding the bike leg like a time trial is the classic way to walk the marathon; most coaches cap the bike effort well below maximum for long-course racing.
Do cut-off times change the plan?
Yes — every race publishes swim, bike and overall cut-offs, and they override any target. Check your race’s athlete guide, then use this calculator to make sure the plan clears each cut-off with room to spare.
Keep working the numbers
A triathlon plan is three single-sport problems joined by two transitions. The bike leg starts with the bike speed calculator for pace and time, the watts to speed calculator for the effort behind your target split, and the gear speed calculator for the gearing that holds it. Winter training lives on the stationary bike calculator, and the bike pace chart prints the conversions for the wall.
Bike Speed Calculator
Any two of speed, pace, distance and time — get the other two.
Open the calculator →Watts to Speed Calculator
The power a speed takes — and the speed a power buys.
Open the calculator →Gear Speed Calculator
Speed from chainring, cog, wheel size and cadence.
Open the calculator →Bike Pace Chart
Every speed from 10–50 km/h with mph and pace — printable.
Open the calculator →- IRONMAN — official site — race formats, distances and athlete guides
- World Triathlon — the standard Olympic and sprint distances