How it works
finish = swim + T1 + bike + T2 + run, where each leg time = distance ÷ speed
Each leg obeys the same kinematics: time equals distance divided by speed. The swim is your per-100 m pace multiplied by the number of 100 m segments; the bike is its distance divided by your average riding speed; the run is your per-mile or per-kilometre pace multiplied by the distance. Transitions are dead time you add on directly — they are part of your official result, so a slick T1 and T2 genuinely lower your finish. We compute everything in SI units (metres and seconds) and convert only at the edge, so a mph bike split and a per-kilometre run pace combine without rounding drift. For example, an Olympic-distance race at 2:00 per 100 m (30:00 swim), 30 km/h on the bike (1:20:00) and 5:00 per km on the run (50:00), with a 2:00 T1 and 1:30 T2, totals 2:43:30 — and 2:40:00 of that is moving time.
Sources
- Olympic & Sprint distances World Triathlon — standard (Olympic) distance: 1.5 km swim, 40 km bike, 10 km run; sprint distance: 750 m / 20 km / 5 km.
- 70.3 & Ironman distances IRONMAN — full Ironman: 2.4 mi (3.86 km) swim, 112 mi (180 km) bike, 26.2 mi (42.2 km) run; IRONMAN 70.3 is exactly half of each.
- Average speed (kinematics) Average speed = distance ÷ time; each leg time is distance ÷ average speed, summed with the transition times for the total.
FAQ
What are the standard triathlon distances?
Sprint is a 750 m swim, 20 km bike and 5 km run; Olympic (standard) is 1.5 km, 40 km and 10 km; IRONMAN 70.3 is a 1.9 km swim, 90 km bike and 21.1 km run; a full IRONMAN is a 3.8 km swim, 180 km bike and 42.2 km run. The presets in each field load these for you.
Do transitions count toward my finish time?
Yes. In almost every race the clock runs continuously from the swim start to the finish line, so T1 (swim to bike) and T2 (bike to run) are part of your official time. That is why this calculator adds them in — and why fast transitions are worth practising.
How do I work out my swim pace per 100 m?
Use your critical swim speed (CSS), the threshold pace most swimmers train and race by. Run a 400 m and a 200 m time trial through the CSS calculator to get your per-100 m pace, then enter a race-effort number here — usually slightly slower than CSS for the longer swims.
Should I use my flat run pace for the triathlon run?
Be realistic: running off the bike is slower than a fresh run, especially over 70.3 and Ironman distances. Take your open-run pace from a recent race and add some time per mile or kilometre to reflect tired legs, then enter that adjusted pace for a believable split.
Why is my moving time lower than my finish time?
Moving time is the swim, bike and run added together with no transitions — the time you actually spend racing each discipline. Your finish time also includes T1 and T2. The gap between the two is exactly how long you stood in transition.
Can I mix miles and kilometres across the legs?
Yes. Each discipline has its own unit toggle, so you can ride in miles per hour and run in kilometres if that matches how you train. Everything is converted to SI internally before the legs are summed, so the total is consistent however you enter it.
This is a planning estimate that assumes you hold each entered pace for the whole leg. Real races vary with terrain, wind, drafting rules, nutrition and fatigue — especially the run off the bike. Use it as a pacing target, not a guarantee. General information for training, not medical advice.