Plan your triathlon race with precision. Enter your swim pace, bike speed, run pace, and transition times for any distance — Sprint, Olympic, Half-Ironman, or Ironman — and get your projected total finish time broken down by segment. Also try the calculate Total Workout Duration, Bike Segment Time & Transition (T2) Time — Brick Workout.
Total Finish Time
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Swim Time
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T1 Transition
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Bike Time
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T2 Transition
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Run Time
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You enter your expected swim pace (per 100m or 100yd), bike speed, run pace, and transition times. The calculator multiplies each pace/speed by the segment distance to produce a time in minutes, then sums all segments — swim, T1, bike, T2, and run — to give your projected total finish time. See also our ERG Calculator (Rowing).
Sprint: 750m swim / 20km bike / 5km run. Olympic: 1.5km swim / 40km bike / 10km run. Half-Ironman (70.3): 1.9km swim / 90km bike / 21.1km run. Ironman (140.6): 3.86km swim / 180km bike / 42.2km run.
Swim pace is expressed as the time it takes to cover 100 meters (metric) or 100 yards (imperial). For example, a pace of 2:00 min/100m means you swim 100 meters in two minutes. You can estimate your pace from pool training sessions.
For beginners, T1 (swim-to-bike) and T2 (bike-to-run) transitions of 3–5 minutes each are common. Experienced athletes typically aim for under 2 minutes per transition. Elite racers can complete transitions in under 60 seconds. You might also find our Estimated Hiking Time — Hiking Time useful.
Yes — select 'Custom' from the Race Distance dropdown and manually enter your own swim, bike, and run distances. This is useful for non-standard events, training bricks, or duathlons where you only need certain segments.
To convert a pace in min/100yd to min/100m, multiply by 0.9144 (since 1 yard = 0.9144 meters). For example, 2:00/100yd ≈ 1:50/100m. Alternatively, switch the Units toggle to Imperial and the calculator handles the conversion automatically.
Beginner triathletes typically average 20–25 km/h (12–15 mph) on the bike. Intermediate athletes ride at 30–35 km/h (18–22 mph), while advanced and elite athletes can sustain 40+ km/h (25+ mph). Flat courses, road bikes, and aero gear all improve speed.
The calculator gives a theoretical estimate based on consistent pace and speed throughout each segment. Real-world results vary due to course terrain, weather, fatigue, nutrition, and equipment. Use the result as a planning benchmark, not a guarantee.