How to Predict Your Triathlon Finish Time
Your total finish time equals swim time + bike time + run time + transitions. Swim time = (total swim distance รท 100) ร pace per 100 m. Bike time = distance รท speed ร 60 minutes. Run time = distance ร pace per km. Add T1 and T2 transition times to get your full estimate.
Race Distances at a Glance
| Format | Swim | Bike | Run | Transitions |
|---|---|---|---|---|
| Sprint | 750 m | 20 km | 5 km | ~3 min |
| Olympic | 1.5 km | 40 km | 10 km | ~5 min |
| 70.3 Half | 1.9 km | 90 km | 21.1 km | ~8 min |
| Full Ironman | 3.8 km | 180 km | 42.2 km | ~10 min |
Pacing Tips for Each Leg
For open-water swims, add 5โ10% to your pool pace. On the bike, hold 75โ80% of FTP to save energy for the run. Start the run conservatively โ most triathletes lose the most time from going out too hard in the first mile.
Frequently Asked Questions
Enter minutes per 100 m as a decimal. For 2 minutes 30 seconds, enter 2.5; for exactly 2 minutes, enter 2.0. For open-water swimming, add 10% to your pool pace to account for sighting and currents.
Practice T1 (wetsuit removal + helmet on) and T2 (rack bike + change shoes) repeatedly before race day. Using elastic laces and keeping gear pre-arranged saves 30โ90 seconds per transition.