Free simulator
See how each leg builds the race time.
Choose a distance and enter your swim, bike and run paces. The simulation brings the segments and transitions together.
Your simulation
Adjust the legs.
Distance values follow the chosen format. Transition times can also be edited.
Swim
T1 - Transition 1
Bike
T2 - Transition 2
Run
Choose the distance, enter swim pace, bike average speed and run pace. Transitions already start with editable values.
estimated total time
| Segment | Distance | Pace | Time |
|---|
Time distribution
How it works
Distances, pace and transitions.
Triathlon distances
Triathlon has four main distances. The Sprint (swim 750m, bike 20km, run 5km) is ideal for beginners: the race lasts between 50 minutes and 1h30 for most amateurs. The Olympic (1500m, 40km, 10km) is the Olympic Games distance and demands a more solid aerobic base. The 70.3 Half Ironman (1900m, 90km, 21.1km) is the turning point where energy management becomes critical. The Ironman (3800m, 180km, 42.2km) is the longest format and demands months of specific training.
Why the swim has pace per 100m
In triathlon, swim pace is measured per 100 meters, not per kilometer. That is because the pool and open water courses have buoys every 50 or 100m, and it is the unit triathletes use in training. A pace of 1:45/100m means 1 minute and 45 seconds to swim 100 meters. For a 750m Sprint race, that results in approximately 13 minutes of swimming.
T1 and T2: the invisible time
Transitions are often ignored by beginner triathletes, but they can represent 3 to 10 minutes in a race. T1 is the swim to bike transition: taking off the wetsuit, putting on the helmet, finding the bike and heading out. T2 is from bike to run: racking the bike, swapping the cycling shoes for running shoes. Training the transitions with a stopwatch, even just once a week, is one of the most efficient ways to improve the final time without training more.
Frequently asked questions
About triathlon
Distâncias e transições
Etapas, T1 e T2.
What are the triathlon distances?
There are four main distances: Sprint (0.75/20/5), Olympic (1.5/40/10), 70.3 Half (1.9/90/21.1) and Ironman/140.6 (3.8/180/42.2). Distances are always swim/bike/run in km.
What are T1 and T2 in triathlon?
T1 is the swim to bike transition: leaving the water, taking off the wetsuit, putting on the helmet, clipping into the bike shoes and riding off. T2 is the bike to run transition: racking the bike, changing shoes and running off. Training the transitions can save 1 to 3 minutes in a race.
Ritmo e desempenho
Tempo total e corrida final.
How do I improve my triathlon time?
For most amateur triathletes, the bike accounts for 40 to 55% of the total time. Investing in cycling power has a bigger return than improving the swim by 10 seconds per 100m. But do not neglect the run: it decides most races.
What run pace is possible at the end of an Ironman?
It depends on the athlete's level and pace management on the bike. Amateur triathletes finish the Ironman marathon between 4:30 and 6:00 min/km. The secret is getting off the bike with enough energy to run: that means going slower than you can on the bike alone.
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