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.
This calculator predicts your finish time from three numbers you can train for: swim pace, bike speed and run pace. Add your T1 and T2 and you get your splits and total time for a Sprint, Olympic, 70.3, T100 or full Ironman, or any custom distance.
Use it to set a realistic goal, to see which leg has the most time to gain, or to check whether a target such as a sub-12 Ironman or a sub-6 70.3 adds up before you build your training around it.
Super Sprint distances vary between events, so check your race pack and use the custom option if your course differs.
The prediction is only as good as the paces you enter. A few rules of thumb:
Your predicted bike and run times decide how much carbohydrate, fluid and sodium you need on race day. Once you have your splits, put them into the Race-Day Fuel Calculator for personalised targets, then build a product-by-product plan in the Race Fuelling Planner.
How accurate is a triathlon time calculator?
It is simple maths: each distance divided by your pace, plus your transitions. The prediction is as accurate as the paces you enter. Course profile, weather, water conditions, pacing and fuelling all move the real result, so treat it as a target to test in training rather than a guarantee.
How long does an Ironman take?
It depends almost entirely on your pace. Most full-distance Ironman races have a 17-hour cut-off, and age-group finish times are spread across much of that window. Enter your own paces above to see where you would land.
What pace do I need for a sub-12 Ironman or a sub-6 70.3?
Enter your expected swim pace and transition times first, as they are the hardest to change. Then adjust your bike speed and run pace until the finish time hits your target. That shows you the combination you need and which leg has the most room to improve.
Can I use this as a 70.3 or T100 pace calculator?
Yes. Pick 70.3 or T100 from the race list and the distances are set for you. For non-standard courses, use the custom option and enter the distances from your race pack.
Does the calculator account for fuelling?
No, it works out time only. Fuelling decides whether you can hold those paces, especially in the second half of a long race. Use the Race-Day Fuel Calculator to set carbohydrate, fluid and sodium targets for the time you have predicted.
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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.
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