- What distances does this triathlon calculator cover?
- The calculator supports all four standard triathlon distances: Sprint (750 m swim / 20 km bike / 5 km run), Olympic (1,500 m / 40 km / 10 km), Half-Ironman 70.3 (1.9 km / 90 km / 21.1 km), and Full Ironman 140.6 (3.8 km / 180 km / 42.2 km). Distances are fully customizable, and T1 and T2 transition times are included in the total.
- Is this triathlon pace calculator free?
- Yes — completely free, no sign-up required. Enter your swim pace (per 100 m or 100 yd), bike speed (km/h or mph), and run pace (per km or mile) to instantly see your projected finish time. The calculator also works in reverse: enter a goal finish time to see the pace you need for each discipline.
- What is a good triathlon finish time?
- It depends on the distance. For a Sprint triathlon, recreational athletes typically finish in 1:15–1:45. An Olympic triathlon average is around 2:30–3:00. For a Half-Ironman (70.3), the median finish time is roughly 5:30–6:30. A Full Ironman average runs 12–14 hours for age-groupers, with a 17-hour cutoff. Use the calculator above to set a realistic target based on your current swim, bike, and run paces.
- What is the 80/20 rule for triathlon training?
- The 80/20 rule means training about 80% of your weekly volume at low intensity (heart rate zones 1–2, conversational pace) and only 20% at moderate-to-high intensity (zones 3–5). Research consistently shows this distribution produces greater endurance gains with lower injury risk than spending more time in the "moderate" zone. For triathletes, this applies across all three disciplines — the majority of your swim, bike, and run sessions should feel easy.
- How do I calculate my triathlon pace per discipline?
- Swim pace is expressed as time per 100 meters (or 100 yards). To find yours, swim a time trial of 400–1,000 m and divide your total time by the number of 100 m segments. Bike pace is typically expressed as average speed in km/h or mph. Run pace is time per kilometer or per mile. Enter any of these into the calculator and it will instantly show your projected splits and total finish time, including transitions.