Sport & running
What is your triathlon finish time from swim, bike and run paces?
Sprint, Olympic, 70.3 or Ironman — enter swim pace, bike speed, run pace and transitions for total time and splits.
Quick answer
Triathlon time is not three separate workouts — it is one chain: **swim + T1 + bike + T2 + run**. Olympic **1500 m** at **2:00/100 m** = **30 min**; **40 km** at **32 km/h** = **75 min**; **10 km** at **5:00/km** = **50 min**; transitions **3 + 2 min** → total **2 h 40 min**. The counter-intuitive bit: **5 min of transitions is still ~3% of the finish** — sloppy T1/T2 often costs more than a "bad" 1 km on the run.
Estimated finish time
2h 40′ 00″
- Swim
- 30′ 00″
- T1
- 3′ 00″
- Bike
- 1h 15′ 00″
- T2
- 2′ 00″
- Run
- 50′ 00″
- Transitions (T1 + T2)
- 5′ 00″ (3.1%)
Total = swim + T1 + bike + T2 + run. Transitions look small on paper but cost 3–5% of amateur finish times — often the gap to the next age group.
How it works
Pick Sprint, Olympic, 70.3 or Ironman distances, enter realistic paces and transition budgets. A multisport GPS watch logs actual splits on race day so you can tune next season's targets.
Frequently asked questions
How do I convert swim pace per 100 m to total swim time?+
Divide pool distance by 100, multiply by your pace per 100 m. Olympic 1500 m at 2:05/100 m → 15 × 125 s = 1,875 s = 31 min 15 s. Open-water adds sighting — budget 5–15 s/100 m vs pool.
How much do transitions really matter?+
Amateur Olympic races: T1+T2 often 4–8 min total (~3–5% of finish). Two minutes saved in transitions equals ~400 m at 5:00/km on the run — practice shoeless mounts and a minimal transition mat.
What bike speed should I use for pacing?+
Use average speed including hills and aid stations, not flat trainer watts converted blindly. A hilly 40 km Olympic course at 30 km/h average is realistic for many age-groupers; flat courses may allow 32–34 km/h.
Sprint vs Olympic — which format to plan first?+
Olympic and 70.3 have the most search volume for pacing tools. Sprint is shorter but transitions weigh more as a % of total time. Use the format selector — distances update automatically.
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