Triathlon race pace calculator

We add up your swim, T1, bike, T2 and run splits for the selected distance: swim time from your pace per 100m (or 100yd), bike time from your average speed, run time from your pace per km (or mile), plus whatever you enter for both transitions. Drag any slider, or type an exact value, and everything recalculates instantly.

For a wetsuit swim start, T1 usually runs 1-3 minutes once you factor in the wetsuit peel and the run to your bike. T2 is typically faster, 1-2 minutes, since you're just racking the bike and swapping shoes. Longer distances and bigger transition areas (full-distance races) tend to add time to both.

Olympic distance is close enough to threshold effort that you can push harder throughout. Half and full-distance racing is about holding back on the bike so you have legs for the run, most athletes ride noticeably below their max sustainable power to protect the marathon or half marathon that follows.

This calculator uses average bike speed to keep things simple across courses. If you want a power-based estimate for a specific ride instead, try the TSS calculator to see the training load your bike leg will produce.

Yes. Describe a swim, bike 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 swim, bike and run training all show up on one calendar and one load chart.