Triathlon
Race planning, split strategy, and multisport decision support.
Use triathlon calculators when you need better race-day decisions, not just more numbers.
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.
Results: Projected finish time • Scenario comparison • Split breakdown • Assumption review • Printable race plan
Ironman Pace Calculator
Plan Ironman swim pace, bike speed, run pace, and transition budgets from a finish-time goal or known splits. Includes sub-12 through sub-9 benchmarks, what-if analysis, and pacing realism guidance.
Use a dedicated long-course planner to turn Ironman goal times or known splits into realistic swim, bike, run, and transition targets with benchmark context and athlete-safe pacing guidance.
Results: Required or predicted pacing • Scenario comparison • Split breakdown • Realism analysis • What-if time savings • Light fueling guidance
70.3 Pace Calculator
Plan 70.3 swim pace, bike speed, run pace, and transition budgets from a finish-time goal or known splits. Includes sub-8 through sub-4:30 benchmarks, what-if analysis, and pacing realism guidance.
Use a dedicated half-distance planner to turn 70.3 goal times or known splits into realistic swim, bike, run, and transition targets with benchmark context and athlete-safe pacing guidance.
Results: Required or predicted pacing • Scenario comparison • Split breakdown • Realism analysis • What-if time savings • Light fueling guidance
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.
Results: Pace in all formats • Speed in all formats • Swim split table • Run race projections • Triathlon context
VO2max Calculator
Estimate VO2max across swim, bike, and run field tests, compare the outputs in one place, and keep the confidence level of each method visible.
Cross-sport VO2max estimates can be useful as context, but running remains the strongest field-test input while swim and bike stay better treated as supporting proxies.
Results: Estimated VO2max • Fitness rating • Training zones • Cross-sport comparison
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.
Results: Carbs/hr, fluid/hr, sodium/hr • Segment breakdown (swim, bike, run) • Product plan (gels, bottles) • Fueling timeline • Risk warnings
Heat Adjustment
Estimate how heat and humidity affect your triathlon race time across swim, bike, and run. Includes hydration and pacing recommendations based on heat index.
Model how temperature and humidity degrade triathlon performance and get evidence-based hydration and pacing recommendations for hot-weather racing.
Results: Heat index and risk level • Adjusted split times • Time lost per discipline • Hydration targets • Pacing recommendations
Race Cutoff
Check whether your projected swim, bike, and run splits will clear official race cutoffs for Ironman (17h), 70.3 (8:30), and Olympic events.
Verify your projected splits against official Ironman and 70.3 cutoff times at every checkpoint so you can plan with confidence.
Results: Pass/fail status per checkpoint • Margin at each cutoff • Overall result • Buffer recommendations
Run Off Bike
Predict how cycling fatigue degrades your run pace in a triathlon. See km-by-km pace decay, settling distance, and tips to minimize the brick effect.
Model the neuromuscular "brick effect" to predict your actual run pace after cycling and understand how bike intensity and training frequency affect run degradation.
Results: Km-by-km pace prediction • First-km degradation • Settling distance • Overall time lost • Training recommendations
Race Predictor
Predict your finish time for any race distance using Riegel and Cameron models. See confidence intervals and a multi-distance comparison table based on a known performance.
Enter a known race result and get scientifically modeled predictions for any target distance with confidence ranges and pace breakdowns.
Results: Predicted finish time (average of two models) • Riegel and Cameron model comparison • Confidence interval range • Pace per km/mile • Multi-distance comparison table
Training Zones
Calculate training zones for swim, bike, and run in one unified dashboard. Uses your CSS, FTP, and VDOT data to generate a complete multi-sport training reference.
Enter your threshold data for all three disciplines and get a complete, printable training zone card covering swim pace zones, bike power zones, and run pace zones.
Results: Swim CSS zones (pace per 100m) • Bike Coggan power zones • Run Daniels pace zones • Combined training profile summary • Printable zone card
Transition Time
Estimate realistic T1 and T2 transition times based on your equipment, experience, and race setup. Get prioritized time-saving tips ranked by impact and difficulty.
Model your transition times from your exact setup — wetsuit, shoes, helmet, laces — and discover which changes save the most time with the least effort.
Results: T1 and T2 time estimates • Action-by-action breakdown • Percentile comparison • Time-saving tips ranked by impact