Triathlon Pacing Calculator

Calculate split times for swim, T1, bike, T2, and run from your target finish time across sprint, Olympic, 70.3, and Ironman distances.

Race Distance

Target finish (minutes)

Swim pace (sec/100m)

Bike effort %

Tab to move between fields

Predicted finish (min)

150

Swim split (min)30

T1 transition (min)1.5

Bike split (min)62.28

T2 transition (min)1

Run split (min)55.22

Bike speed (km/h)38.54

Bike speed (mph)23.95

Run pace (min/km)5.52

Run pace (min/mi)8.89

How to Use This Calculator

Select your Race Distance (Sprint, Olympic, 70.3, or Ironman).
Enter your Target Finish Time in minutes (e.g., 150 = 2h 30m).
Set your Swim Pace in seconds per 100m.
Adjust Bike Effort % to model stronger or weaker bike splits.
Review predicted Swim, T1, Bike, T2, and Run splits, plus required Bike Speed and Run Pace.

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