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Calculator · Triathlon

Triathlon finish time predictor.

Sprint · Olympic · 70.3 · Ironman

Build your race day on five sliders, swim pace, T1, bike speed, T2, run pace. See your projected finish time, check it against the official cut-offs, and stress-test your assumptions before race week.

Use the calculator ↓ How to use it

Build your race

Pick a distance, we’ll prefill the swim/bike/run distances. Then drag the five sliders to set your pace targets. Total time updates live; cut-off rows turn red if you’d be timed out.

Distance

m
km
km

Pace targets

min/100m
00:09:00
00:02:00
km/h
00:48:00
00:02:00
min/km
00:25:00

Cut-off times

Projected finish time 01:26:00

How to use it

Three knobs that change everything: realism on pace, honesty on transitions, awareness of cut-offs.

01

Pace targets, not training paces

Use race pace, not Zone 2 training pace. For longer races (70.3 / Ironman), drop intensity vs. open-water swim time and 40 km TT, you’re saving legs for the run.

02

T1 / T2 are slower than you think

Most age-groupers spend 2–5 min in transition. Add wetsuit strip, sunscreen, helmet/glasses, gel stash, run shoes. World-class athletes hit sub-1 min, you probably won’t.

03

Cut-offs turn red when you miss

Each cut-off field flips red if your projected pace would put you outside the official window for that race format. If anything’s red, slow the next leg or rethink the day.

Cut-offs shown are typical for the format (Sprint 3:00, Olympic 4:30, 70.3 8:30, Ironman 17:00). Your specific event may differ, always check the race website for the official cut-offs and aid station closures.

Coach note

A finish time is a story you tell with three legs.

The most common mistake we see at the lab: athletes pick the bike split that their bike fitness can do, not the bike split that leaves enough in the tank for the run. Half Ironman especially: ride 5 watts too hot, run 12 minutes too slow, lose 8 minutes overall. The maths punish greed on the bike.

Three sanity checks before you trust your projection:

  • Swim pace, use your open water 1500 m time, not pool. Add 5–10 s/100 m for chop and sighting.
  • Bike speed, flat-course race speed, not Zwift. Subtract 1–3 km/h for honest hills, headwind, or 70.3+.
  • Run pace, off-the-bike pace, not standalone 5K/10K pace. Most athletes run 20–40 s/km slower off the bike.

If you want pacing zones grounded in your physiology, lactate threshold, FTP, VO2max, fat/carb crossover, come into the lab. The triathlon protocol tests all three disciplines on the same day.

Performance Lab Coaching

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Want pace targets that hold on race day?

The triathlon protocol at Yousuli Performance Lab tests swim, bike, and run on the same morning, one clean physiological picture, three sport-specific zone sets, and a pacing brief for your A-race.

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Spotted a bug or want a feature? Email info@yousuli.co.