Plan your aquathlon race pace with this calculator designed for swim-run events. Enter your swim distance, run distance, swim pace, run pace, and transition time to get your projected total race time, segment splits, and a full breakdown of each leg. Whether you're racing a sprint aquathlon or a longer multi-stage event, you'll see exactly where your time goes.
Total Race Time
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Swim Time
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Transition Time
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Run Time
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Race Time (h:mm:ss)
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An aquathlon is a multisport event consisting of a swim leg followed by a run leg with a single transition in between. Unlike a triathlon, there is no cycling segment. Race distances vary widely, from short sprint formats (400m swim + 2.5km run) up to longer championship distances.
Swim pace is entered in minutes per 100 metres (min/100m). For example, if you swim 100m in 2 minutes, enter 2. You can find your pace by timing yourself over a known distance in the pool or open water.
Run pace is entered in minutes per kilometre (min/km). A pace of 5.5 min/km means you cover each kilometre in 5 minutes and 30 seconds. Most GPS watches and running apps report pace in this format.
Transition times in aquathlon events typically range from 1 to 5 minutes depending on the race setup and your experience. Elite athletes can transition in under 60 seconds, while recreational athletes might take 3–5 minutes to remove a wetsuit and change footwear.
Common aquathlon distances include sprint (400m swim / 2.5km run), standard (1000m swim / 5km run), and the ITU World Championship format (1000m swim / 5km run for age groupers). Longer formats up to 3km swim and 20km run also exist.
Focus on improving the segment where you lose the most time relative to your potential — for most athletes this is the swim. Brick training (swimming followed immediately by running) also helps you adapt to the swim-to-run transition and reduces the 'jelly legs' effect.
The calculator uses your entered pace directly, so you should input the pace you expect to hold in the race environment. Open water swimming is generally 5–10% slower than pool swimming for the same effort, so adjust your pace accordingly if your training data is from a pool.
This calculator covers the standard single swim + single run aquathlon format. For multi-stage events (e.g. swim-run-swim-run), calculate each swim and run segment individually and add the results together with your transition times.