What distances are included?

Sprint (750m swim / 20km bike / 5km run), Olympic (1500m / 40km / 10km), Half Ironman (1900m / 90km / 21.1km), and Full Ironman (3800m / 180km / 42.2km). These are the standard World Triathlon / Ironman distances.

How do I find my swim pace?

Swim 400m or 400 yards at a steady effort and divide by 4 to get your pace per 100. Most triathletes swim 1:30–2:30 per 100m in open water. Add 10–15% to your pool pace to account for open water conditions.

What are typical transition times?

For T1 (swim to bike), most athletes take 2–5 minutes. T2 (bike to run) is usually 1–3 minutes. Experienced racers can go faster; beginners should budget 5+ minutes each to avoid rushing.

Can I use miles and yards instead of kilometers and meters?

Yes — toggle the unit system to Imperial. The planner converts all distances and shows pace in per-mile and per-100-yard formats.

Why does my finish time look slower than race reports I read?

Race reports often quote fast age-group or elite times. Average finisher times for an Olympic triathlon are around 2:30–3:00 for men and 2:45–3:15 for women. Enter your actual training paces for a realistic projection.

Triathlon Pace Planner

Name: Triathlon Pace Planner
Availability: InStock
Author: Nham Vu

Enter your target paces for swim, bike, and run to calculate your projected finish time across any triathlon distance.

Race Distance

Units:

Swim Pace (min:sec per 100m)

T1 Transition (minutes)

Bike Speed (kph)

T2 Transition (minutes)

Run Pace (min:sec per km)

Enter your paces and click Calculate to see your projected finish time.

Summary

Enter your target paces for swim, bike, and run to calculate your projected finish time across any triathlon distance.

How it works

Select your race distance: Sprint, Olympic, Half Ironman, or Full Ironman.
Enter your swim pace (per 100m or 100 yards) and expected transition times.
Enter your bike speed (mph or kph) and target run pace (per mile or km).
The planner instantly shows split times for each segment and your projected finish.
Adjust any input to see how changes affect your overall race time.

Use cases

Plan a realistic finish time goal before race day.
Compare how different bike speeds affect your overall time.
Identify which segment has the most time-saving potential.
Plan pacing strategy for your first triathlon.
Check if a target finish time is achievable given current training paces.
Compare Sprint vs Olympic race durations to choose your next event.

Frequently Asked Questions

Last updated: 2026-07-01 · Reviewed by Nham Vu