Calculate your triathlon target time for sprint, Olympic distance, half distance, and full distance from swim pace, bike speed, run pace, and transition times.
Available
Inputs
Enter values
Live
Distance
Format or custom distances.
m
Only fill in for custom distances.
km
Only fill in for custom distances.
km
Only fill in for custom distances.
Pace per Discipline
Swim pace, bike speed, and run pace.
min
s
km/h
Average speed on the bike.
min
s
Transition Times
Optional – T1 and T2.
min
Optional – swim to bike.
s
min
Optional – bike to run.
s
Load example
For illustration only – your own calculation is what counts.
Explanation
How Triathlon Target Time Calculator works
The triathlon target time calculator assembles your finish time from the three disciplines and the two transitions. For each standard format, official distances are stored; alternatively, you enter custom course lengths.
How Target Time is Created
Target TimeTarget Time = Swim Time + Transition 1 + Bike Time + Transition 2 + Run Time
Swim time follows from distance and pace per 100 m, bike time from distance and average speed, run time from distance and pace per kilometer. Transition times are added.
Practice
Practical examples
For illustration only – your own calculation is what counts.
Olympic Distance
Swim 1500 m at 2:00/100 m, bike 40 km at 30 km/h, run 10 km at 5:00/km, plus 2:00 in transition 1 and 1:00 in transition 2.
Result: Target time is 2:43:00 – 30:00 swim, 1:20:00 bike, 50:00 run, and 3:00 in transitions.
Sprint Distance
Swim 750 m at 2:10/100 m, bike 20 km at 32 km/h, run 5 km at 4:30/km, transitions 1:30 and 0:45.
Result: Target time is 1:18:30 – 16:15 swim, 37:30 bike, and 22:30 run plus the two transitions.
Notes
Common mistakes
Omitting transition times
Those who only calculate the three disciplines underestimate actual race time.
Enter realistic T1 and T2 times (usually 1 to 4 minutes per transition).
Using unchanged training pace
A pace ridden on flat courses is often too optimistic on a hilly race day.
Adjust bike speed and run pace to profile, wind, and race distance.
FAQ
Frequently asked questions
Which distances does the calculator cover?
The four common formats: sprint (750 m / 20 km / 5 km), Olympic distance (1.5 km / 40 km / 10 km), half distance or 70.3 (1.9 km / 90 km / 21.0975 km), and full distance or Ironman (3.8 km / 180 km / 42.195 km). Via 'Custom Distances' you can also enter different course lengths.
Must I enter transition times?
No, they are optional. In races, T1 (swim → bike) and T2 (bike → run) count toward total time. Realistic are about 1 to 4 minutes per transition depending on distance and routine. Without input, they are set at 0.
How do I enter pace and speed?
Swim pace as minutes and seconds per 100 m, bike speed as average speed in km/h, and run pace as minutes and seconds per kilometer. From these values, the split times of the three disciplines result.
Does the calculator use average values?
Yes. It assumes steady pace and constant bike speed over the entire distance. In races, these values fluctuate due to fatigue, course profile, wind, and nutrition. Therefore plan reserves, especially for full distance.
Are elevation and wind considered?
No. Bike time follows directly from distance and average speed, course profile is not included. For a hilly bike course or windy conditions, you should assume a lower average speed.
What is target time good for?
As a pacing and planning aid: you see which total time your targeted splits produce and where most time is. This helps estimate which discipline offers the biggest lever for a faster target time.
Limits
Limitations
The model assumes steady pace and constant speed; actual values fluctuate over distance.
Elevation, wind, surface, and nutrition are not included.
Sources
Sources and references
World Triathlon – Competition Rules (Standarddistanzen)World Triathlon
Official competition rules with standard distances for sprint, Olympic distance, and full distance.
View sourceRetrieved: 09/23/2026 · Verified on: 09/23/2026
Deutsche Triathlon Union – WettkampfdistanzenDeutsche Triathlon Union (DTU)
Federation information on common triathlon distances in Germany.
View sourceRetrieved: 09/23/2026 · Verified on: 09/23/2026
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