Swimrun pace calculator

We add up your total swim time (from your pace per 100m or 100yd), total run time (from your pace per km or mile), and every transition (number of switches multiplied by your time per switch). Drag any slider, or type an exact value, and everything recalculates instantly.

Most swimrunners keep a pull-buoy between their legs and don't kick, saving their legs for the run, so swim pace is usually slower per 100m than a normal pool swim even though the buoy itself helps you float. Add a wetsuit, open water and swimming in your running shoes, and most racers are noticeably slower than their pool pace. Running in wet shoes and a wetsuit over trail or rocky terrain is also slower than a normal training run, budget accordingly for both.

It depends entirely on the course, some swimrun races have just a handful of long legs, others alternate swim and run a dozen or more times. Check the specific race's course notes, and if you're unsure, estimate on the higher side since transitions add up fast.

Yes, a lot. Pull-buoys, hand paddles and a well-fitted wetsuit designed for swimrun (versus a triathlon wetsuit) can meaningfully change your swim pace. Shoe drainage and sock choice affect your run pace too. Use pace numbers from a similar training session with the gear you'll actually race in.

Yes. Describe a swim or run session in plain English and Shape Calendar builds the structured workout, predicts the training load, and syncs it to your Garmin, Apple Watch or Wahoo, so your open water swims and trail runs show up on one calendar and one load chart.