ENDURANCE & TRIATHLON · FREE TOOL
TRIATHLON RACE TIME CALCULATOR
Enter your swim pace, bike speed, run pace and transition times to see your finish for a sprint, Olympic, half or full iron-distance race, or your own course. Miles and yards, or kilometers and meters.
Times as minutes:seconds, like 2:10. Leave T1 and T2 empty to skip them. Your finish updates as you type.
ESTIMATED FINISH
Add your swim pace, your bike speed and your run pace to see your finish.
TRIATHLON AFTER 50
THE CLYDESDALE PROTOCOL
For the bigger, heavier endurance athlete who's been racing for decades. Training load, fueling, recovery, and joint protection for the long game.
THE ATHENA PROTOCOL
The female athlete's performance and longevity protocol. Built around the hormonal realities of competing after 40 — not borrowed from men's research.
ONCE A TRIATHLETE
A memoir of addiction and the price of the name Will Power. Fifty-eight triathlons, four Ironmans, seventeen years sober in five pieces — the real story behind the man who named himself after a quality he didn't have.
WIN THE LONG WAR
The full-spectrum longevity framework for men over 50. Sleep, inflammation, metabolic health, and the supplement stack that actually moves the needle.
QUESTIONS
WHAT ARE THE STANDARD TRIATHLON DISTANCES?+
Sprint: 750 m swim, 20 km bike, 5 km run (about 820 yd, 12.4 mi, 3.1 mi). Olympic or standard: 1.5 km, 40 km, 10 km (about 1,640 yd, 24.9 mi, 6.2 mi). Half iron or 70.3: 1.2 mi, 56 mi, 13.1 mi. Full iron or 140.6: 2.4 mi, 112 mi, 26.2 mi. Local sprint races often use their own distances, so pick Custom course and enter yours.
WHAT ARE T1 AND T2?+
The two transitions. T1 is the time from leaving the water to riding out of transition on the bike. T2 is from racking the bike to running out. Both count toward your finish time.
DOES THIS PREDICT MY RACE TIME?+
No. It adds up the paces you enter. Open water, wind, hills, heat and holding a pace over the full distance all change the real result, so use paces from recent training or races at a similar distance.
CAN I USE METRIC?+
Yes. Switch to kilometers and meters at the top: swim pace becomes per 100 m, bike speed km/h and run pace per km.
FREE GUIDE
CLYDESDALE AND ATHENA RACE-DAY CHECKLIST
Race week to finish line for heavier triathletes: sweat rate, tire pressure, taper, race morning, swim, bike, run and heat warning signs, from The Clydesdale Protocol and The Athena Protocol. Free PDF. Enter your email and it opens right away.
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For training and planning only. IRONMAN and 70.3 are trademarks of their owner; this site is not affiliated with or endorsed by IRONMAN or World Triathlon. Talk with your physician before starting endurance training, especially after 50 or with a heart condition.