How to use
- 1Pick a distance (super sprint, sprint, Olympic, 70.3, Ironman) or type your own.
- 2Enter swim pace (/100 m), T1, bike speed (km/h), T2 and run pace (/km).
- 3Read each leg’s time and the cumulative race clock in the table.
- 4In target mode enter a total goal time; the tool finds the swim, bike and run paces you need.
Standard triathlon distances
A super sprint is about 400 m swim, 10 km bike and 2.5 km run. Sprint is 750 m / 20 km / 5 km and Olympic (standard) 1.5 km / 40 km / 10 km. A 70.3 (half Ironman) is 1.9 km / 90 km / 21.1 km (1.2 / 56 / 13.1 miles) and a full Ironman 3.8 km / 180.2 km / 42.2 km (2.4 / 112 / 26.2 miles). Local courses often differ by a few hundred metres, so use the custom fields for your exact race.
Why transitions (T1, T2) matter
T1 is swim-to-bike, T2 bike-to-run, and both count towards your finish time. Age-groupers typically spend 2–4 minutes in T1 and 1–2 minutes in T2, longer at big events. Example: Olympic distance at 2:00 /100 m swim (30:00), 2:30 T1, 30 km/h bike (1:20:00), 1:30 T2 and 5:30 /km run (55:00) totals 2:49:00. Saving a minute in transition is far easier than finding it on the bike.
Finding paces from a target time
In target mode the tool keeps T1 and T2 fixed and spreads the remaining time across swim, bike and run while keeping the ratio of your current paces, so your strong and weak disciplines stay balanced. Use it as a realistic starting point; heat, wind, course profile and fuelling all change the real result.
Frequently asked questions
What is a good Olympic triathlon time?
Most age-groupers finish between 2:30 and 3:30. Elites race around 1:45.
What is the Ironman cut-off time?
Full Ironman races usually have a 17-hour overall cut-off, with intermediate cut-offs for the swim and bike.
What paces do I need for a 6-hour 70.3?
For example 2:10 /100 m swim (41 min), 7 min of transitions, about 28 km/h (17.4 mph) on the bike (3:13) and a 5:20 /km run (1:53) give about 5:54. Target mode works it out for your own balance.
Do T1 and T2 count in the finish time?
Yes. The official time runs from the start horn to the finish line, including transitions.
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