Triathlon.
Three disciplines, two transitions, one finish line. Plan your swim, bike, and run paces — the total updates live as you tune each leg.
How this calculator works
- VDOT and equivalent training paces
VDOT is a single number that summarizes your aerobic fitness from a recent race performance. Daniels' tables map VDOT to equivalent times at every standard distance and to recommended paces for easy, marathon, threshold, interval, and repetition work. PaceCalc estimates VDOT from your inputs, then surfaces those equivalent paces.
Jack Daniels, Daniels' Running Formula, 3rd edition, Human Kinetics, 2013. Tables for VDOT and zone-based pacing.
- 1% treadmill grade equivalence
Setting a treadmill to 1% incline most closely matches the metabolic cost of outdoor running at the same pace, mainly because there is no air resistance indoors. PaceCalc uses this as the default conversion; the calculator also handles steeper inclines where the grade-cost curve becomes nonlinear.
A. M. Jones, J. H. Doust, "A 1% treadmill grade most accurately reflects the energetic cost of outdoor running," Journal of Sports Sciences, vol. 14, no. 4, 1996, pp. 321–327.
- Run pace projections apply Daniels VDOT. Bike-leg estimates depend heavily on course profile and aerodynamics — PaceCalc uses average watts and CdA assumptions you can tune.
Frequently asked
- How do I calculate my triathlon finish time?
- Select your race distance (Sprint, Olympic, Half, or Full Ironman), then enter your target pace for each segment (swim, bike, run) and transition times. The calculator will show your projected finish time for each leg and overall.
- What are typical transition times?
- T1 (swim-to-bike): 2-5 minutes for beginners, 1-2 minutes for experienced athletes. T2 (bike-to-run): 1-3 minutes for beginners, 30-90 seconds for experienced athletes. Practice transitions to improve these times.
- How should I pace my triathlon swim?
- Start conservatively to avoid burning out. Most athletes should aim for a pace they can sustain comfortably, typically 5-10 seconds per 100m slower than their all-out pace. Open water swimming is typically slower than pool swimming.
- What's a good bike-to-run transition pace strategy?
- Start your run 10-15 seconds per mile slower than your target pace for the first mile to let your legs adjust. This 'brick' effect is normal - your legs will feel heavy initially but will adapt after about a mile.
- Can I use this for custom triathlon distances?
- Yes! Select 'Custom' and enter your specific swim, bike, and run distances. This is perfect for local races or training sessions with non-standard distances.