Set your target swim, bike and run paces, add your transitions, and see your predicted finish time for any distance, from Super Sprint to Ironman.
Estimates assume steady pacing. Use them to set targets, then test them in training.
Pick Super Sprint, Sprint, Olympic, 70.3, T100 or Ironman, or enter custom distances for non-standard events.
Swim pace per 100m, bike speed in km/h or mph, and run pace per km or per mile.
Add realistic T1 and T2 times. They add up to more than most people expect.
Your splits and finish time update as you type. Download a PDF or have the plan emailed to you.
Whether you are preparing for your first Sprint triathlon or aiming for a sub-10-hour Ironman, target paces turn a vague goal into something you can train for. This calculator estimates your finish time from your swim, bike and run paces plus your transitions, so you can see where time is gained or lost.
Pacing and fuelling go hand in hand. Once you know how long each leg will take, use the Race Fuelling Planner to plan your carbohydrate, sodium and caffeine for race day.
For more on fuelling strategies and training, read the blog.
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These tools give you a solid starting point. If you want your fuelling built around your training, your gut and your week, work with me directly. I'm Dr Paul Fairbairn, a SENr-registered performance nutritionist working with athletes, adventurers and anyone taking on something big.
Personalised carbohydrate, fluid and sodium targets for your race, using the race-day forecast.
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