Triathlon Calculator

• Swimming: 750 m
• Cycling: 20 km
• Running: 5 km
• Typical times: 0:50 – 2:30 h

Short distance / Olympic distance

• Swimming: 1,5 km
• Cycling: 40 km
• Running: 10 km
• Typical times: 1:40 – 4:00 h

Middle distance

• Swimming: 1.9 km
• Cycling: 90 km
• Running: 21.1 km (half marathon)
• Typical times: 3:55 – 8:00 h

Long distance / Ironman

• Swimming: 3,8 km
• Cycling: 180 km
• Running: 42.2 km (marathon)
• Typical times: 7:30 – 17:00 h

The typical times are guidelines and vary depending on experience and training condition:

• The transition times (T1 & T2) are important parts of the race and should not be underestimated.
• T1 is the transition from swimming to cycling and typically takes longer than T2.
• T2 is the transition from cycling to running.
• The speeds should be realistic and adapted to your experience.
• When planning, also consider external factors such as weather, route profile and race conditions.

Competition tips:

• Swimming: The swimming section is usually completed in open water or in a pool.
• Cycling: Slipstreaming is not allowed in most competitions (exceptions: national league and certain sprint distance races).
• Running: Plan your pace conservatively, as running mileage is typically lower after cycling than in a run-only race.
• Transition zones: Practice your changes in training and prepare your equipment well.

The calculator will help you to determine a realistic target time and to plan the individual disciplines and transition times optimally. Please bear in mind that the actual race time can depend on many factors and the calculator only serves as a guide.