Triathlon performance platform
Science-backed calculators for triathletes who train by numbers.
Triathlon Regimen helps you turn swim, bike, run, and race-day metrics into clearer pacing decisions, cleaner training anchors, and more practical planning.
Why this site exists
Better decisions beat bigger dashboards.
Plan race-day pacing with transitions and split tradeoffs in view.
Set swim, bike, and run training anchors without guessing.
Understand what the metric means before you let it change your training.
Built around real race decisions
Every calculator focuses on pacing, thresholds, and split planning that triathletes can actually use on race day.
Research-backed methodology
Formulas and benchmarks are grounded in published endurance-sport research with sources cited on every page.
Privacy-first, no ads
Lightweight, fast, and free. No tracking, no ads, no account required.
Featured calculators
Start with the metrics that actually move decisions.
Plan race-day splits, set training anchors, and compare your performance against real age-group benchmarks.
Race Time Calculator
Plan swim, bike, run, and transition splits with research-informed defaults and clearly labeled race-day estimates for fatigue and fueling.
Map realistic race-day splits for sprint through long-course triathlon with explicit assumptions around swim conditions, bike execution, and run durability.
Pace Converter
Convert between pace, speed, and time across swimming, cycling, and running with instant format switching, race projections, and triathlon context.
Use one tool to translate pace into every format you need — per 100m, min/km, min/mile, km/h, mph — across all three triathlon disciplines.
CSS Calculator
Calculate critical swim speed from two swim efforts and turn it into triathlon-ready threshold pacing guidance.
Use CSS to anchor threshold swim pace, structure sets, and interpret race-pace readiness with more confidence.
Swim Pace Calculator
Convert swim times into pace, speed, and race splits with context that makes sense for triathletes.
Use pace conversion and split views to make pool sets, open-water estimates, and race planning easier to compare.
FTP Calculator
Estimate functional threshold power and turn it into cleaner bike zones, Sweet Spot targets, and triathlon pacing anchors.
FTP is most useful when it helps you train well and pace the bike without wrecking the run.
VDOT Calculator
Turn a recent race result into practical run training paces, track splits, equivalent performances, and triathlon-aware interpretation.
VDOT works best when it turns current race evidence into useful pace guidance without pretending that triathlon running happens on fresh legs.
Nutrition Calculator
Estimate your race-day carbs, fluid, and sodium needs for Sprint, Olympic, 70.3, and IRONMAN triathlon. Includes segment breakdowns, product planning, and fueling timeline.
Plan your race-day nutrition with carb, fluid, and sodium targets based on race duration, conditions, gut tolerance, and experience level.
Discipline hubs
Calculators organized by discipline.
Triathlon
Race planning, split strategy, and multisport decision support.
Use triathlon calculators when you need better race-day decisions, not just more numbers.
Swim
Threshold pace, efficiency, and pacing tools for pool and open-water preparation.
Swim tools should help you pace and train better, not bury you in abstractions.
Bike
Threshold power, training load, and bike pacing support for triathletes.
Bike metrics matter most when they improve pacing discipline and protect the run.
Run
Race-derived pacing and run fitness tools for triathletes and runners.
Run tools should convert race evidence into practical training guidance.
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