Triathlon Time Calculator
This triathlon time calculator adds up swim, T1, bike, T2 and run from your pace. Swimming 2:00 per 100 m, riding 30 km/h and running 5:30 per km takes 2:48:30 over the standard distance.
How it is calculated
A triathlon finish time is the sum of five parts: swim, transition 1, bike, transition 2 and run. Swim time = distance ÷ 100 m × pace per 100 m, bike time = distance ÷ speed, run time = distance × pace per km. The calculator uses the distances of the World Triathlon competition rules and shows each split and the running race clock.
Triathlon distances
From Appendix A of the World Triathlon Competition Rules:
| Distance | Swim | Bike | Run |
|---|---|---|---|
| Super sprint | 250–500 m | 6.5–13 km | 1.7–3.5 km |
| Sprint | 750 m | 20 km | 5 km |
| Standard | 1500 m | 40 km | 10 km |
| Middle distance | 1900–2999 m | 80–90 km | 20–21.9 km |
| Long distance | 3000–4000 m | 91–200 km | 22–42.2 km |
For super sprint, middle and long distance the rules give a range. The calculator takes example values inside it (400 m / 10 km / 2.5 km, 1.9 km / 90 km / 21.1 km and 3.8 km / 180 km / 42.2 km); for a specific race enter its own distances.
Example finish times
Calculated with an even pace; transitions T1 + T2 included:
| Distance | Swim /100 m | Bike km/h | Run /km | T1 + T2 | Finish |
|---|---|---|---|---|---|
| Sprint | 2:00 | 30 | 5:30 | 2:00 + 1:30 | 1:26:00 |
| Standard | 2:00 | 30 | 5:30 | 2:00 + 1:30 | 2:48:30 |
| Middle (1.9/90/21.1) | 2:00 | 30 | 5:30 | 2:00 + 1:30 | 5:37:33 |
| Long (3.8/180/42.2) | 2:00 | 30 | 5:30 | 2:00 + 1:30 | 11:11:36 |
| Standard | 1:45 | 32 | 5:00 | 1:30 + 1:00 | 2:33:45 |
| Standard | 2:30 | 25 | 6:30 | 3:00 + 2:00 | 3:23:30 |
Real races are rarely run at an even pace, and the bike split depends heavily on the course and wind – treat the result as an estimate from your own training values.
Miles and yards
With “per 100 yd, mph, per mile” the calculator converts with 1 yd = 0.9144 m and 1 mile = 1609.344 m (NIST). The 1500 m swim are then 1640 yd, the 40 km bike 24.85 mi and the 10 km run 6.21 mi. Your pace per 100 m swimming is shown by the swim pace calculator, your running pace by the running pace calculator.
Frequently asked questions
How do I calculate my triathlon time?
Add up swim, T1, bike, T2 and run. Example standard distance: 1500 m at 2:00/100 m = 30:00, 40 km at 30 km/h = 1:20:00, 10 km at 5:30/km = 55:00, plus 3:30 transitions = 2:48:30.
How long is a sprint triathlon?
750 m swim, 20 km bike and 5 km run (World Triathlon). At 2:00/100 m, 30 km/h and 5:30/km with 3:30 in transitions it takes 1:26:00.
How long is an Olympic-distance triathlon?
The standard distance is 1500 m swim, 40 km bike and 10 km run.
How long is a long-distance triathlon?
World Triathlon allows 3000–4000 m swim, 91–200 km bike and 22–42.2 km run. The example 3.8 / 180 / 42.2 km lies inside that range.
Are the transitions included?
Yes. Enter T1 (swim to bike) and T2 (bike to run) in minutes; they count towards the finish time.
Can I use miles?
Yes, choose “per 100 yd, mph, per mile”. The distances stay those of the race; only your pace and speed are entered in imperial units.
Sources and legal basis
- World Triathlon Competition Rules (13 December 2025, amended 31 March and 29 April 2026), Appendix A – competition distances: Sprint 750 m / 20 km / 5 km, Standard 1500 m / 40 km / 10 km, Middle and Long distance ranges (read 10.10.2026)
- World Triathlon – Talk like a Triathlete (glossary): “Olympic-Distance or Standard-Distance – a triathlon course that consists of a 1.5km swim, 40km bike and 10km run” (read 10.10.2026)
- NIST SP 811, Appendix B.8 – yard = 0.9144 m, mile (international) = 1609.344 m (read 10.10.2026)
As of: · Editorial policy
Related tools
- Swim pace calculatorSwim pace calculator: from distance and time get your pace per 100 m or 100 yd, speed, split per length and projected times for 400 m, 1500 m, 1650 yd and more.
- Running pace calculatorCalculate running pace per km or mile, finish time or distance. With speed in km/h and mph, splits per km or mile and times for 5K, 10K, half and marathon.
- Race time predictor (Riegel formula)Predict your finish time for 5K, 10K, half marathon, marathon or any distance from a recent race result, using Riegel’s formula, with pace per km and mile.
- Speed, Distance and Time CalculatorSpeed distance time calculator: find speed from distance and time, or distance and time from the other two. Results in mph, km/h, m/s and knots with the steps.
- How many laps is a mile?How many laps is a mile in a 25 yard, 25 meter or 50 meter pool, and how many laps on a 400 m track in each lane? Works for any distance.
- SWOLF CalculatorSWOLF calculator: add the time and strokes for one pool length, or average a whole swim, and see your SWOLF score, pace per 100 and distance per stroke.
- BMI calculator (WHO categories)BMI calculator in lb and ft/in or kg and cm: your body mass index with WHO category on a colour scale, healthy weight range for your height and BMI Prime.
- Tap BPM: tap along to find the tempoTap BPM online: tap the pad or any key in time with the music and instantly see the BPM, how steady your timing is, plus half and double tempo.
- Protein intake calculator – protein per dayProtein intake calculator: grams of protein per day by official reference values for adults, seniors, pregnancy and breastfeeding, and ranges for athletes.