Triathlon Training Calculator

Your details

Selects standard IRONMAN/ITU distances. Pacing and training estimates all update automatically.
Your target swim pace. 110 sec/100 m is roughly 1:50 per 100 m, typical for an intermediate triathlete.
sec / 100 m
Your average cycling speed. 30 km/h (18.6 mph) is a solid club-level pace.
km/h
Your target run pace. 330 sec/km = 5:30 per km = about 8:50 per mile.
sec / km
Transition 1 time in seconds. 180 s = 3 minutes.
sec
Transition 2 time in seconds. 120 s = 2 minutes.
sec
Your current fitness base. Honest self-assessment gives the most accurate estimate.
What you want to achieve on race day. Higher goals require more months and more hours.
Your heart rate at lactate threshold - approximately your average HR during an all-out 30-minute effort. Used to compute 5 personalised training zones.
bpm
Projected finish time
2:47:30

Total race time including transitions

Swim time27:30
Bike time1:20:00
Run time55:00
Transition time05:00
Months of training needed5
Weekly training hours7 to 10 h/week
Zone 1 low0bpm
Zone 1 high136bpm
Zone 2 low136bpm
Zone 2 high142bpm
Zone 3 low144bpm
Zone 3 high150bpm
Zone 4 low152bpm
Zone 4 high158bpm
Zone 5 low160bpm
Zone 5 high170bpm
Finish seconds10,050
Zone 1 Recovery136
Zone 2 Aerobic142
Zone 3 Tempo150
Zone 4 Threshold158
Zone 5 VO2 max170

Olympic finish time: 2:47:30 (goal: feeling strong).

  • With a recreational background, plan about 5 months of consistent training before race day.
  • Aim for the weekly hours shown to build aerobic capacity and race-specific fitness.
  • For base building, keep most sessions in Zone 2 (below 142 bpm) - this is where aerobic efficiency improves the most.
  • Your swim pace of 1:50 per 100 m is a key variable. A 10-second per 100 m improvement can save several minutes over a full Ironman.

Next stepBook a swim time-trial, a 20-minute bike FTP test, and a 5 km run time-trial to calibrate your paces, then use those results to set precise training zones and update this calculator.

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