Triathlon Time Calculator

Seeing the total time

A triathlon has five parts, not three: swim, first transition, bike, second transition, run. The calculator adds all five into one finish time.

Enter a realistic pace for each discipline and you immediately see the bottom line.

How it is calculated

Total time = swim + T1 + bike + T2 + run. Swim time = distance in metres / 100 × pace per 100 m. Bike time = distance in km / speed in km/h × 3600. Run time = distance in km × pace per km.

Transitions get their own line because together they easily add three to five minutes — on the Olympic distance that is more than the gap between two bike groups.

Olympic-distance example: 1500 m at 1:45 per 100 m = 15 × 105 s = 1575 s = 26:15. 40 km at 32 km/h = 1.25 h = 1:15:00. 10 km at 5:00 = 50:00. T1 90 s, T2 60 s. Total = 1575 + 4500 + 3000 + 150 = 9225 s = 2:33:45.

The distances: Sprint 750 / 20 / 5, Olympic 1500 / 40 / 10, 70.3 at 1900 / 90 / 21.1 and Ironman 3800 / 180 / 42.2 (metres / km / km).

To calculate a realistic triathlon time, use the bike and run paces you can hold after the other legs — not your standalone bests.

Do not forget transitions

Many people add up only the three disciplines and then wonder about their finish time. Two transitions easily cost five minutes or more, depending on distance and routine.

Plan realistically too: you run slower off the bike than on fresh legs. Use what you can manage after the earlier effort, not your standalone best.

Frequently asked questions

How long do transitions take?

For recreational athletes usually two to four minutes each, longer on long-course races with transition bags. Practised athletes get under a minute.

How much slower do I run off the bike?

Noticeably, depending on training and bike pacing — commonly 15 to 45 seconds per kilometre compared with a fresh run.

Which distances does it cover?

Sprint, Olympic, 70.3 and Ironman, plus any custom distance.