How the estimate works
A triathlon finish time is the sum of five parts:
Total = swim + T1 + bike + T2 + run
- Swim: distance × your pace per 100 yd or 100 m
- Bike: distance ÷ your average speed
- Run: distance × your pace per mile or kilometer
- T1 and T2: transitions, when you change gear
Standard distances
| Race | Swim | Bike | Run |
|---|---|---|---|
| Sprint | 750 m (0.47 mi) | 20 km (12.4 mi) | 5 km (3.1 mi) |
| Olympic | 1.5 km (0.93 mi) | 40 km (24.8 mi) | 10 km (6.2 mi) |
| Half Ironman (70.3) | 1.9 km (1.2 mi) | 90 km (56 mi) | 21.1 km (13.1 mi) |
| Ironman | 3.8 km (2.4 mi) | 180 km (112 mi) | 42.2 km (26.2 mi) |
Worked example
An Olympic-distance race with a swim pace of 2:00 per 100 yd, a bike speed of 18 mph and a run pace of 9:00 per mile, with 3 min for T1 and 2 min for T2:
- Swim: 1,500 m is 1,640 yd, so 16.4 × 2:00 = 32.8 min.
- Bike: 24.85 mi ÷ 18 mph = 82.8 min.
- Run: 6.21 mi × 9:00 = 55.9 min.
- Transitions: 5 min.
- Total: 176.6 min, about 2 h 57 min.
Making your estimate realistic
- Swim: use your open-water pace, usually 5 to 10% slower than in a pool, unless a wetsuit helps.
- Bike: use a pace you can hold and still run well afterward. Hills and wind can change your speed a lot; check the course profile.
- Run: expect to run slower than in a stand-alone race, often 5 to 10% for an Olympic distance and more for a 70.3 or Ironman.
- Transitions: practice them; a well-organized transition area saves minutes for free.
Typical finish times
| Race | Beginner | Experienced age-grouper |
|---|---|---|
| Sprint | 1 h 30 to 2 h | 1 h 05 to 1 h 20 |
| Olympic | 3 h to 3 h 30 | 2 h 15 to 2 h 40 |
| 70.3 | 6 h 30 to 7 h 30 | 4 h 45 to 5 h 30 |
| Ironman | 14 h to 16 h | 10 h to 12 h |
Most Ironman races have a cutoff of 17 hours.
Pacing strategy
Start the swim calmly, ride at a controlled effort, typically 70 to 85% of your threshold power depending on the distance, and keep something for the run. Most time lost in triathlon comes from overcooking the bike and walking the run.