Triathlon Calculator: Swim, Bike, Run Splits and Your Race Plan
Sprint, Olympic, half (70.3) and full Ironman®-distance or any custom course. Plan the splits here, refine swim, bike and run in their calculators, then build the nutrition plan; the tools hand their numbers on.
One race plan, five tools
The planner splits your target time into swim, T1, bike, T2 and run. From there the swim, cycling and running calculators refine each split with your own numbers, and the nutrition planner turns the splits into what to drink and eat, hour by hour. Every tool hands its result on with one click; nothing moves without you.
Start anywhere
Each calculator stands on its own. Land on the cycling calculator with a GPX file and an FTP, and "Take into race plan" starts a plan from the preset that fits the distance; the planner shows where a split came from and re-sums the finish time. The refinements are optional and work in any order; race and nutrition are the core.
How the splits are made
The target time is distributed with percentage tables per distance, adjusted for your athlete profile, so a strong swimmer gets a shorter swim share. Lock the finish time and edit one split; the others redistribute to keep your goal. Transitions are part of the total.
Free, in your browser
No account, no upload: everything runs in the browser and is saved on your device. English and German, metric and imperial, and both the race plan and the nutrition plan export as a PDF or an image, with race-day strips for the top tube and the race belt.
Frequently asked questions
Is this an Ironman calculator?
It plans splits for the full and half distances raced at IRONMAN®-branded events, a 3.8 km swim, 180 km bike and 42.2 km run, or 1.9 / 90 / 21.1 km, and equally for Challenge Family and any other long-distance race. Choose the preset, enter a target finish time, and the calculator distributes it across swim, T1, bike, T2 and run.
How are the splits calculated?
The target time is split using percentage tables for each distance and adjusted for your athlete profile, so a strong swimmer gets a shorter swim share and a longer bike and run share. Lock any split and the others redistribute to keep your finish time.
What does Lock Time do?
With Lock Time on, your target finish time stays fixed while you edit the splits. Change the bike time, say, and the difference is spread across swim, run, T1 and T2 in proportion to their current length, so the total still lands on your goal. Switch it off to change the target itself or to let the calculator redistribute from scratch.
What is a good time for a 70.3 or a full-distance triathlon?
Standard cut-offs are 8 hours 30 minutes for a 70.3 and 17 hours for the full distance. Across more than a million 70.3 finishers the median time is about 5 hours 50 minutes, and under 5 hours 15 minutes puts you in the fastest quarter; at the full distance the median is about 12 hours 25 minutes and under 11 hours is the fastest quarter. Professionals finish a 70.3 in under 4 hours and the full distance in under 8 hours. Enter your own target and the calculator shows what each split needs to be.
How long should transitions take?
Plan 3 to 6 minutes for T1 and 2 to 4 minutes for T2 at a full-distance race, less at shorter races. T1 is longer because of the wetsuit and the run from the water to the bike. The calculator includes both transitions in the finish time.
Does the calculator work in miles?
Yes. Switch between metric and imperial, and all distances, paces and speeds relabel; the underlying maths is the same.
Do I have to use all five tools?
No. The race plan and the nutrition plan are the core; refining the swim, the bike and the run split in their calculators is optional and works in any order. The bar at the top shows which parts have your data.
How do the calculators work together?
Each calculator has "Take into race plan" under its result: the predicted split and its distance go into the planner with one click, the planner shows where the split came from and re-sums the finish time, and the nutrition planner takes the splits and the start time from the planner, and says when the plan changed after that. Nothing is copied without a click.
Can I start with the cycling calculator?
Yes. Taking a split into the race plan without one starts a plan from the preset that fits the distance, sprint, Olympic, half or full, with typical splits for the other legs; check them in the planner and refine the rest when you like.
Can I download or print my race plan?
Yes. Under the results, "Download PDF" writes the plan as a PDF: the splits with pace, speed and the time of day each leg ends, the finish time, where a split came from, the nutrition targets when you have a nutrition plan, and a race-day strip to cut out for the top tube. "Download image" makes a portrait picture of the same plan; on a phone both go to the share sheet.