Triathlon time calculator
Three sports. One finish time.
Type your swim pace, bike speed, run pace and transitions. Predict your total finish at sprint, olympic, 70.3 or full ironman distance.
Predicted Olympic finish: 2:48:30.
How triathlon time is calculated
Total time = swim + T1 + bike + T2 + run. Each segment is a function of distance and pace/speed. The calculator uses the standard distances for each format (sprint, olympic, 70.3, ironman). Adjust the four pace inputs and the two transitions to model your race plan.
| Race distance | Swim | Bike | Run |
|---|---|---|---|
| Sprint | 750 m | 20 km | 5 km |
| Olympic | 1500 m | 40 km | 10 km |
| 70.3 (Half Ironman) | 1900 m | 90 km | 21.0975 km |
| Ironman | 3800 m | 180 km | 42.195 km |
How accurate is this?
The math assumes consistent pace across each segment. In practice, fatigue, hills, wind, swim drafting and aid-station stops add noise. Treat the prediction as a goal-setting baseline and refine it with race-day data.
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FAQ
What are the standard triathlon distances?
Sprint: 750m swim / 20km bike / 5km run. Olympic: 1500m / 40km / 10km. 70.3 (half ironman): 1900m / 90km / 21.1km. Ironman: 3800m / 180km / 42.2km.
How fast should my T1 and T2 be?
Amateur transitions average 2-4 minutes each. Pros are under a minute. Practice transitions in training — saving 60 seconds in T1 is free time.
Why is my run pace slower in a triathlon?
90 minutes (or more) on the bike pre-fatigues your legs. Most age-group triathletes lose 15-30 sec/km versus a fresh open run, especially in 70.3 and ironman.
Can this calculator handle relays or aquabike?
Not directly — it assumes one athlete, all four phases. For relays, calculate each leg separately and sum. For aquabike, set run pace to 0 (the calculator will treat it as no run leg).