Triathlon Pace Calculator

Triathlon Split Calculator - Plan Your Race Strategy

The triathlon split calculator helps you determine optimal pacing for each discipline based on your target finish time. Whether you're racing a sprint triathlon or preparing for an Ironman, understanding how to distribute your effort across swimming, cycling, and running is crucial for achieving your best possible performance.

Many triathletes make the mistake of going too hard in their strongest discipline, leaving them depleted for the remainder of the race. This calculator helps you plan balanced splits that account for your individual strengths while ensuring you have enough energy to finish strong.

How to Calculate Your Triathlon Splits

The calculator takes your target finish time and distributes it across the three disciplines based on typical time percentages:

Discipline	Typical % of Race Time	Key Factor
Swim	10-15%	Technique efficiency
T1 (Swim-to-Bike)	1-3%	Practice and setup
Bike	50-55%	Power output and pacing
T2 (Bike-to-Run)	1-2%	Quick change skills
Run	25-35%	Fatigue management

Pacing Strategy by Distance

Sprint Triathlon (750m/20km/5km)

Sprint distance allows for higher intensity efforts. You can push closer to threshold pace across all disciplines since the race is relatively short (typically 1-1.5 hours).

Olympic Triathlon (1.5km/40km/10km)

Olympic distance requires more pacing discipline. Start conservatively on the swim, maintain steady power on the bike, and save energy for the 10km run.

Half Ironman / 70.3 (1.9km/90km/21.1km)

The 70.3 distance demands strategic energy management. Bike intensity should be 70-78% of FTP to preserve legs for the half marathon.

Ironman (3.8km/180km/42.2km)

Ironman racing requires extreme pacing discipline. The bike should feel "too easy" in the first half, and nutrition timing is as important as physical pacing.

Key Inputs

• Target Finish Time: Your goal time for the entire race
• Race Distance: Sprint, Olympic, 70.3, or Ironman
• Strength Profile: Adjust splits based on your strongest discipline
• Transition Experience: Factor in realistic T1 and T2 times

Note: These are estimated splits based on typical race distributions. Actual optimal pacing depends on course profile, weather conditions, and individual fitness levels.