Five free triathlon tools covering finish time calculation, pace planning, transition time, calorie burn, and distance reference. Covers sprint, Olympic, 70.3 (Half Ironman), and Ironman formats.
Triathlon basics
Triathlon combines swimming, cycling, and running in sequence with two transitions (T1: swim to bike; T2: bike to run). Standard distances: Sprint (750m/20km/5km), Olympic (1.5km/40km/10km), 70.3/Half Ironman (1.9km/90km/21.1km), Ironman/140.6 (3.8km/180km/42.2km). Transition time is included in official finishing time and can significantly affect overall position — elite athletes complete T1 and T2 in under 60 seconds each.
All triathlon tools
5Triathlon Time Calculator
Calculate your total triathlon finish time from your swim, bike and run paces, including transitions.
Open toolTriathlon Pace Planner
Plan your pacing strategy for a goal finish time in any triathlon distance.
Open toolTriathlon Transition Time Calculator
Estimate your T1 (swim-to-bike) and T2 (bike-to-run) transition times based on experience level.
Open toolTriathlon Calorie Calculator
Estimate total calories burned across the swim, bike and run legs of a triathlon.
Open toolTriathlon Distances Calculator
Compare triathlon formats — Sprint, Olympic, 70.3 and Ironman — and find your target finish time.
Open toolFrequently asked questions
How do I pace a triathlon?
The bike leg is where most triathletes over-pace — starting the run with heavy legs is the most common mistake. A general guideline: target 75–85% of your FTP on the bike for sprint/Olympic; 70–78% for a 70.3; 65–72% for an Ironman. The run should start conservatively — the first 2km often feels fine before accumulated fatigue from the swim and bike becomes apparent. Brick training (bike followed immediately by run) is essential for learning how your legs respond to the transition.
What happens in transition in triathlon?
T1 (swim-to-bike): rack your bike in a designated spot beforehand; on race day, exit the water, remove wetsuit (if worn), put on helmet (mandatory before touching the bike), cycling shoes, and exit the transition area with your bike. You must mount the bike only after the mount line. T2 (bike-to-run): dismount before the dismount line, rack your bike, change footwear, and head to the run course. Helmet must remain on until the bike is racked. Good transition practice (rehearsing the sequence) saves meaningful time.
What is a brick session in triathlon training?
A brick session combines two disciplines back-to-back — most commonly cycling followed immediately by running. The term comes from the heavy, brick-like feeling in the legs during the first minutes of running after cycling. Brick sessions train the legs to adapt to the discipline change, build neuromuscular running patterns after cycling fatigue, and help athletes learn their individual pacing limits for the run. Most triathlon coaches recommend at least one brick session per week in the 8–12 weeks before a race.