This triathlon calculator helps you to calculate your final time or the speeds and paces needed to achieve your target time in a triathlon race. You can use preset race distances or your own custom distances. The total time is automatically calculated after every input. Try it out yourself with the triathlon calculator above. Image by JKrabbe , Wikimedia Commons.
A Triathlon is a multisport race combining of three different sports. The sports are in order: swimming, cycling and running. The individual events are completed without a break between them. Triathletes compete for the best overall time of all events and the timed transitions between them. Look for this banner for recommended activities. Cancel Yes.
Join Active or Sign In. All rights reserved. Go Premium. Need Help? Learn More Customer Login. Calculate Your Running Pace Enter any two to calculate pace, time or distance. Time : :. Pace : : per km per mile.
Calculate Reset. Who Uses a Pace Calculator? Determine how fast your pace should be if you have a certain finish time for a desired distance or race. For example, find out what pace you need to keep to run a minute 5K or a sub half marathon. Determine what your pace was for your training run around the neighborhood or track.
For example, find out how fast your pace was for that minute 5-mile training run. Typically, walking for 5 minutes, easy jogging for 5 minutes, and then a moderate pace for 5 more minutes, with some quick 20 second strides to get warmed up.
Make sure you have worked up to a sweat. Then run your 5k, keeping track of your time and heart rate. The key is not to blow yourself out in the first 5 minutes… pace yourself. Once you have your 5k time, you can use the VDOT spreadsheet, linked above. Let's say your time was , which results in a VDOT of Now… how is this turned into run pacing targets for a triathlon?
Basically there are recommended ranges based on your functional threshold pace and the distance of the event. Here's a great graphic I've found, showing ideal pacing by race triathlon length:. This calculator can convert your total time of to minutes per mile, resulting in a target pace of per mile for a sprint 5k run. As the race lengths get longer, the targeted percentage of your FT pace drops, meaning you run slower common sense. What if the numbers don't come out exactly to a whole number… i.
You could interpolate on the table above, or simply do the math as follows:. So… to get your triathlon running target you need to do a 5k at an all out race level effort, calculate your VDOT using the calculator , identify your target pacing based on your VDOT and race length on the chart above, and interpolate if you are between VDOT points. Of course, these targets are "ideal" ranges, assuming good running conditions. If you've hammered the bike too hard, or you are dealing with high winds, temperature, humidity levels or altitude, you will need to modify your ideal ranges accordingly.
For modifications based on less than ideal racing conditions, you can see typical impacts to paces here. As mentioned above, when doing the 5k test, it's also good to keep your heart rate data as well. This should roughly correlate to your FT Pacing, although often temperature, hydration levels, and cardiac drift , can impact HR causing it to rise above normal values and making this a little less reliable indicator, particularly for longer races.
Again, it is important to understand that VDOT is an "ideal" target, assuming you have ideal weather conditions, flat course, and most importantly that you have done an adequate amount of training volume to build your aerobic efficiency.
The point is that if you simply train to optimize your 1 mile speed… you can't extrapolate to your marathon time and have a realistic target.
I think the bike leg is probably the most important part of the triathlon in terms of planning and pacing. If you push too hard, forget about coming close to the ideal running pace above… and you could end up walking the run. If you are too easy on the bike, you will never be able to make up the lost ground running, as in all triathlon distances you spend the most time on the bike leg.
As in the running example above, the first key is to understand where you are today for fitness. The best way to do this is a Functional Threshold Power FTP test, which is the maximum average power you could maintain for a 1 hour effort.
Bike power is the ideal way to quantify your bike fitness level. As power meters can be expensive, I'll give some non-power meter alternatives later in this article. The good news is that like the 5k running test, you really don't need to hammer the bike for an hour to see what you can do.
Instead, you can do a 20 minute time trial test and extrapolate to your FTP value. To do the test, you warm up with progressive power building for 15 minutes, including some high power segments for minute or two at a time , close to your expected FTP level.
Once you are warmed up, you simply do a bike time trial for 20 minutes at an all out race effort, trying not to burn yourself out in the first five minutes. During the test, you also keep track of your heart rate and speed. Once your test is done, you can estimate your FTP by simply taking your average or normalized power , if you have it and multiply by 0.
For example, if you averaged watts of power for 20 minutes, your FTP would be: x 0.
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