Our Triathlon Pace Charts give you a clear overview of typical swim, bike, and run splits for all major distances — from Sprint to IRONMAN® 70.3 and full IRONMAN®. Use them to plan training sessions, check realistic race targets, and benchmark your progress.
| Pace (min/100m) | 50m | 100m | 200m | 400m | 500m | 750m | 1000m | 1500m | 1900m | 2000m | 3000m | 3900m |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1:00 | 00:30 | 01:00 | 02:00 | 04:00 | 05:00 | 07:30 | 10:00 | 15:00 | 19:00 | 20:00 | 30:00 | 39:00 |
| 1:05 | 00:32 | 01:05 | 02:10 | 04:20 | 05:25 | 08:07 | 10:50 | 16:15 | 20:35 | 21:40 | 32:30 | 42:15 |
| 1:10 | 00:35 | 01:10 | 02:20 | 04:40 | 05:50 | 08:45 | 11:40 | 17:30 | 22:10 | 23:20 | 35:00 | 45:30 |
| 1:15 | 00:37 | 01:15 | 02:30 | 05:00 | 06:15 | 09:22 | 12:30 | 18:45 | 23:45 | 25:00 | 37:30 | 48:45 |
| 1:20 | 00:40 | 01:20 | 02:40 | 05:20 | 06:40 | 10:00 | 13:20 | 20:00 | 25:20 | 26:40 | 40:00 | 52:00 |
| 1:25 | 00:42 | 01:25 | 02:50 | 05:40 | 07:05 | 10:37 | 14:10 | 21:15 | 26:55 | 28:20 | 42:30 | 55:15 |
| 1:30 | 00:45 | 01:30 | 03:00 | 06:00 | 07:30 | 11:15 | 15:00 | 22:30 | 28:30 | 30:00 | 45:00 | 58:30 |
| 1:35 | 00:47 | 01:35 | 03:10 | 06:20 | 07:55 | 11:52 | 15:50 | 23:45 | 30:05 | 31:40 | 47:30 | 1:01 |
| 1:40 | 00:50 | 01:40 | 03:20 | 06:40 | 08:20 | 12:30 | 16:40 | 25:00 | 31:40 | 33:20 | 50:00 | 1:05 |
| 1:45 | 00:52 | 01:45 | 03:30 | 07:00 | 08:45 | 13:07 | 17:30 | 26:15 | 33:15 | 35:00 | 52:30 | 1:08 |
| 1:50 | 00:55 | 01:50 | 03:40 | 07:20 | 09:10 | 13:45 | 18:20 | 27:30 | 34:50 | 36:40 | 55:00 | 1:11 |
| 1:55 | 00:57 | 01:55 | 03:50 | 07:40 | 09:35 | 14:22 | 19:10 | 28:45 | 36:25 | 38:20 | 57:30 | 1:14 |
| 2:00 | 01:00 | 02:00 | 04:00 | 08:00 | 10:00 | 15:00 | 20:00 | 30:00 | 38:00 | 40:00 | 1:00 | 1:18 |
| 2:05 | 01:02 | 02:05 | 04:10 | 08:20 | 10:25 | 15:37 | 20:50 | 31:15 | 39:35 | 41:40 | 1:02 | 1:21 |
| 2:10 | 01:05 | 02:10 | 04:20 | 08:40 | 10:50 | 16:15 | 21:40 | 32:30 | 41:10 | 43:20 | 1:05 | 1:24 |
| 2:15 | 01:07 | 02:15 | 04:30 | 09:00 | 11:15 | 16:52 | 22:30 | 33:45 | 42:45 | 45:00 | 1:07 | 1:27 |
| 2:20 | 01:10 | 02:20 | 04:40 | 09:20 | 11:40 | 17:30 | 23:20 | 35:00 | 44:20 | 46:40 | 1:10 | 1:31 |
| 2:25 | 01:12 | 02:25 | 04:50 | 09:40 | 12:05 | 18:07 | 24:10 | 36:15 | 45:55 | 48:20 | 1:12 | 1:34 |
| 2:30 | 01:15 | 02:30 | 05:00 | 10:00 | 12:30 | 18:45 | 25:00 | 37:30 | 47:30 | 50:00 | 1:15 | 1:37 |
| 2:35 | 01:17 | 02:35 | 05:10 | 10:20 | 12:55 | 19:22 | 25:50 | 38:45 | 49:05 | 51:40 | 1:17 | 1:40 |
| 2:40 | 01:20 | 02:40 | 05:20 | 10:40 | 13:20 | 20:00 | 26:40 | 40:00 | 50:40 | 53:20 | 1:20 | 1:44 |
| 2:45 | 01:22 | 02:45 | 05:30 | 11:00 | 13:45 | 20:37 | 27:30 | 41:15 | 52:15 | 55:00 | 1:22 | 1:47 |
| 2:50 | 01:25 | 02:50 | 05:40 | 11:20 | 14:10 | 21:15 | 28:20 | 42:30 | 53:50 | 56:40 | 1:25 | 1:50 |
| 2:55 | 01:27 | 02:55 | 05:50 | 11:40 | 14:35 | 21:52 | 29:10 | 43:45 | 55:25 | 58:20 | 1:27 | 1:53 |
| 3:00 | 01:30 | 03:00 | 06:00 | 12:00 | 15:00 | 22:30 | 30:00 | 45:00 | 57:00 | 1:00 | 1:30 | 1:57 |
| Speed (km/h) | 10km | 20km | 40km | 50km | 90km | 100km | 150km | 180km | 200km | 250km | 300km |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 15 | 40:00 | 1:20 | 2:40 | 3:20 | 6:00 | 6:40 | 10:00 | 12:00 | 13:20 | 16:40 | 20:00 |
| 16 | 37:30 | 1:15 | 2:30 | 3:07 | 5:37 | 6:15 | 9:22 | 11:15 | 12:30 | 15:37 | 18:45 |
| 17 | 35:17 | 1:10 | 2:21 | 2:56 | 5:17 | 5:52 | 8:49 | 10:35 | 11:45 | 14:42 | 17:38 |
| 18 | 33:20 | 1:06 | 2:13 | 2:46 | 5:00 | 5:33 | 8:20 | 10:00 | 11:06 | 13:53 | 16:40 |
| 19 | 31:34 | 1:03 | 2:06 | 2:37 | 4:44 | 5:15 | 7:53 | 9:28 | 10:31 | 13:09 | 15:47 |
| 20 | 30:00 | 1:00 | 2:00 | 2:30 | 4:30 | 5:00 | 7:30 | 9:00 | 10:00 | 12:30 | 15:00 |
| 21 | 28:34 | 57:08 | 1:54 | 2:22 | 4:17 | 4:45 | 7:08 | 8:34 | 9:31 | 11:54 | 14:17 |
| 22 | 27:16 | 54:32 | 1:49 | 2:16 | 4:05 | 4:32 | 6:49 | 8:10 | 9:05 | 11:21 | 13:38 |
| 23 | 26:05 | 52:10 | 1:44 | 2:10 | 3:54 | 4:20 | 6:31 | 7:49 | 8:41 | 10:52 | 13:02 |
| 24 | 25:00 | 50:00 | 1:40 | 2:05 | 3:45 | 4:10 | 6:15 | 7:30 | 8:20 | 10:25 | 12:30 |
| 25 | 24:00 | 48:00 | 1:36 | 2:00 | 3:36 | 4:00 | 6:00 | 7:12 | 8:00 | 10:00 | 12:00 |
| 26 | 23:04 | 46:09 | 1:32 | 1:55 | 3:27 | 3:50 | 5:46 | 6:55 | 7:41 | 9:36 | 11:32 |
| 27 | 22:13 | 44:26 | 1:28 | 1:51 | 3:20 | 3:42 | 5:33 | 6:40 | 7:24 | 9:15 | 11:06 |
| 28 | 21:25 | 42:51 | 1:25 | 1:47 | 3:12 | 3:34 | 5:21 | 6:25 | 7:08 | 8:55 | 10:42 |
| 29 | 20:41 | 41:22 | 1:22 | 1:43 | 3:06 | 3:26 | 5:10 | 6:12 | 6:53 | 8:37 | 10:20 |
| 30 | 20:00 | 40:00 | 1:20 | 1:40 | 3:00 | 3:20 | 5:00 | 6:00 | 6:40 | 8:20 | 10:00 |
| 31 | 19:21 | 38:42 | 1:17 | 1:36 | 2:54 | 3:13 | 4:50 | 5:48 | 6:27 | 8:03 | 9:40 |
| 32 | 18:45 | 37:30 | 1:15 | 1:33 | 2:48 | 3:07 | 4:41 | 5:37 | 6:15 | 7:48 | 9:22 |
| 33 | 18:10 | 36:21 | 1:12 | 1:30 | 2:43 | 3:01 | 4:32 | 5:27 | 6:03 | 7:34 | 9:05 |
| 34 | 17:38 | 35:17 | 1:10 | 1:28 | 2:38 | 2:56 | 4:24 | 5:17 | 5:52 | 7:21 | 8:49 |
| 35 | 17:08 | 34:17 | 1:08 | 1:25 | 2:34 | 2:51 | 4:17 | 5:08 | 5:42 | 7:08 | 8:34 |
| 36 | 16:40 | 33:20 | 1:06 | 1:23 | 2:30 | 2:46 | 4:10 | 5:00 | 5:33 | 6:56 | 8:20 |
| 37 | 16:12 | 32:25 | 1:04 | 1:21 | 2:25 | 2:42 | 4:03 | 4:51 | 5:24 | 6:45 | 8:06 |
| 38 | 15:47 | 31:34 | 1:03 | 1:18 | 2:22 | 2:37 | 3:56 | 4:44 | 5:15 | 6:34 | 7:53 |
| 39 | 15:23 | 30:46 | 1:01 | 1:16 | 2:18 | 2:33 | 3:50 | 4:36 | 5:07 | 6:24 | 7:41 |
| 40 | 15:00 | 30:00 | 1:00 | 1:15 | 2:15 | 2:30 | 3:45 | 4:30 | 5:00 | 6:15 | 7:30 |
| 41 | 14:38 | 29:16 | 58:32 | 1:13 | 2:11 | 2:26 | 3:39 | 4:23 | 4:52 | 6:05 | 7:19 |
| 42 | 14:17 | 28:34 | 57:08 | 1:11 | 2:08 | 2:22 | 3:34 | 4:17 | 4:45 | 5:57 | 7:08 |
| 43 | 13:57 | 27:54 | 55:48 | 1:09 | 2:05 | 2:19 | 3:29 | 4:11 | 4:39 | 5:48 | 6:58 |
| 44 | 13:38 | 27:16 | 54:32 | 1:08 | 2:02 | 2:16 | 3:24 | 4:05 | 4:32 | 5:40 | 6:49 |
| 45 | 13:20 | 26:40 | 53:20 | 1:06 | 2:00 | 2:13 | 3:20 | 4:00 | 4:26 | 5:33 | 6:40 |
| 46 | 13:02 | 26:05 | 52:10 | 1:05 | 1:57 | 2:10 | 3:15 | 3:54 | 4:20 | 5:26 | 6:31 |
| 47 | 12:45 | 25:31 | 51:03 | 1:03 | 1:54 | 2:07 | 3:11 | 3:49 | 4:15 | 5:19 | 6:22 |
| 48 | 12:30 | 25:00 | 50:00 | 1:02 | 1:52 | 2:05 | 3:07 | 3:45 | 4:10 | 5:12 | 6:15 |
| 49 | 12:14 | 24:29 | 48:58 | 1:01 | 1:50 | 2:02 | 3:03 | 3:40 | 4:04 | 5:06 | 6:07 |
| 50 | 12:00 | 24:00 | 48:00 | 1:00 | 1:48 | 2:00 | 3:00 | 3:36 | 4:00 | 5:00 | 6:00 |
| 51 | 11:45 | 23:31 | 47:03 | 58:49 | 1:45 | 1:57 | 2:56 | 3:31 | 3:55 | 4:54 | 5:52 |
| 52 | 11:32 | 23:04 | 46:09 | 57:41 | 1:43 | 1:55 | 2:53 | 3:27 | 3:50 | 4:48 | 5:46 |
| 53 | 11:19 | 22:38 | 45:16 | 56:36 | 1:41 | 1:53 | 2:49 | 3:23 | 3:46 | 4:43 | 5:39 |
| 54 | 11:06 | 22:13 | 44:26 | 55:33 | 1:40 | 1:51 | 2:46 | 3:20 | 3:42 | 4:37 | 5:33 |
| 55 | 10:54 | 21:49 | 43:38 | 54:32 | 1:38 | 1:49 | 2:43 | 3:16 | 3:38 | 4:32 | 5:27 |
| 56 | 10:42 | 21:25 | 42:51 | 53:34 | 1:36 | 1:47 | 2:40 | 3:12 | 3:34 | 4:27 | 5:21 |
| 57 | 10:31 | 21:03 | 42:06 | 52:37 | 1:34 | 1:45 | 2:37 | 3:09 | 3:30 | 4:23 | 5:15 |
| 58 | 10:20 | 20:41 | 41:22 | 51:43 | 1:33 | 1:43 | 2:35 | 3:06 | 3:26 | 4:18 | 5:10 |
| 59 | 10:10 | 20:20 | 40:40 | 50:50 | 1:31 | 1:41 | 2:32 | 3:03 | 3:23 | 4:14 | 5:05 |
| 60 | 10:00 | 20:00 | 40:00 | 50:00 | 1:30 | 1:40 | 2:30 | 3:00 | 3:20 | 4:10 | 5:00 |
| Pace (min/km) | 2.5km | 5km | 10km | 20km | 21.1km | 25km | 30km | 35km | 40km | 42.2km | 45km | 50km |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2:30 | 06:15 | 12:30 | 25:00 | 50:00 | 52:45 | 1:02 | 1:15 | 1:27 | 1:40 | 1:45 | 1:52 | 2:05 |
| 2:35 | 06:27 | 12:55 | 25:50 | 51:40 | 54:30 | 1:04 | 1:17 | 1:30 | 1:43 | 1:49 | 1:56 | 2:09 |
| 2:40 | 06:40 | 13:20 | 26:40 | 53:20 | 56:16 | 1:06 | 1:20 | 1:33 | 1:46 | 1:52 | 2:00 | 2:13 |
| 2:45 | 06:52 | 13:45 | 27:30 | 55:00 | 58:01 | 1:08 | 1:22 | 1:36 | 1:50 | 1:56 | 2:03 | 2:17 |
| 2:50 | 07:05 | 14:10 | 28:20 | 56:40 | 59:47 | 1:10 | 1:25 | 1:39 | 1:53 | 1:59 | 2:07 | 2:21 |
| 2:55 | 07:17 | 14:35 | 29:10 | 58:20 | 1:01 | 1:12 | 1:27 | 1:42 | 1:56 | 2:03 | 2:11 | 2:25 |
| 3:00 | 07:30 | 15:00 | 30:00 | 1:00 | 1:03 | 1:15 | 1:30 | 1:45 | 2:00 | 2:06 | 2:15 | 2:30 |
| 3:05 | 07:42 | 15:25 | 30:50 | 1:01 | 1:05 | 1:17 | 1:32 | 1:47 | 2:03 | 2:10 | 2:18 | 2:34 |
| 3:10 | 07:55 | 15:50 | 31:40 | 1:03 | 1:06 | 1:19 | 1:35 | 1:50 | 2:06 | 2:13 | 2:22 | 2:38 |
| 3:15 | 08:07 | 16:15 | 32:30 | 1:05 | 1:08 | 1:21 | 1:37 | 1:53 | 2:10 | 2:17 | 2:26 | 2:42 |
| 3:20 | 08:20 | 16:40 | 33:20 | 1:06 | 1:10 | 1:23 | 1:40 | 1:56 | 2:13 | 2:20 | 2:30 | 2:46 |
| 3:25 | 08:32 | 17:05 | 34:10 | 1:08 | 1:12 | 1:25 | 1:42 | 1:59 | 2:16 | 2:24 | 2:33 | 2:50 |
| 3:30 | 08:45 | 17:30 | 35:00 | 1:10 | 1:13 | 1:27 | 1:45 | 2:02 | 2:20 | 2:27 | 2:37 | 2:55 |
| 3:35 | 08:57 | 17:55 | 35:50 | 1:11 | 1:15 | 1:29 | 1:47 | 2:05 | 2:23 | 2:31 | 2:41 | 2:59 |
| 3:40 | 09:10 | 18:20 | 36:40 | 1:13 | 1:17 | 1:31 | 1:50 | 2:08 | 2:26 | 2:34 | 2:45 | 3:03 |
| 3:45 | 09:22 | 18:45 | 37:30 | 1:15 | 1:19 | 1:33 | 1:52 | 2:11 | 2:30 | 2:38 | 2:48 | 3:07 |
| 3:50 | 09:35 | 19:10 | 38:20 | 1:16 | 1:20 | 1:35 | 1:55 | 2:14 | 2:33 | 2:41 | 2:52 | 3:11 |
| 3:55 | 09:47 | 19:35 | 39:10 | 1:18 | 1:22 | 1:37 | 1:57 | 2:17 | 2:36 | 2:45 | 2:56 | 3:15 |
| 4:00 | 10:00 | 20:00 | 40:00 | 1:20 | 1:24 | 1:40 | 2:00 | 2:20 | 2:40 | 2:48 | 3:00 | 3:20 |
| 4:05 | 10:12 | 20:25 | 40:50 | 1:21 | 1:26 | 1:42 | 2:02 | 2:22 | 2:43 | 2:52 | 3:03 | 3:24 |
| 4:10 | 10:25 | 20:50 | 41:40 | 1:23 | 1:27 | 1:44 | 2:05 | 2:25 | 2:46 | 2:55 | 3:07 | 3:28 |
| 4:15 | 10:37 | 21:15 | 42:30 | 1:25 | 1:29 | 1:46 | 2:07 | 2:28 | 2:50 | 2:59 | 3:11 | 3:32 |
| 4:20 | 10:50 | 21:40 | 43:20 | 1:26 | 1:31 | 1:48 | 2:10 | 2:31 | 2:53 | 3:02 | 3:15 | 3:36 |
| 4:25 | 11:02 | 22:05 | 44:10 | 1:28 | 1:33 | 1:50 | 2:12 | 2:34 | 2:56 | 3:06 | 3:18 | 3:40 |
| 4:30 | 11:15 | 22:30 | 45:00 | 1:30 | 1:34 | 1:52 | 2:15 | 2:37 | 3:00 | 3:09 | 3:22 | 3:45 |
| 4:35 | 11:27 | 22:55 | 45:50 | 1:31 | 1:36 | 1:54 | 2:17 | 2:40 | 3:03 | 3:13 | 3:26 | 3:49 |
| 4:40 | 11:40 | 23:20 | 46:40 | 1:33 | 1:38 | 1:56 | 2:20 | 2:43 | 3:06 | 3:16 | 3:30 | 3:53 |
| 4:45 | 11:52 | 23:45 | 47:30 | 1:35 | 1:40 | 1:58 | 2:22 | 2:46 | 3:10 | 3:20 | 3:33 | 3:57 |
| 4:50 | 12:05 | 24:10 | 48:20 | 1:36 | 1:41 | 2:00 | 2:25 | 2:49 | 3:13 | 3:23 | 3:37 | 4:01 |
| 4:55 | 12:17 | 24:35 | 49:10 | 1:38 | 1:43 | 2:02 | 2:27 | 2:52 | 3:16 | 3:27 | 3:41 | 4:05 |
| 5:00 | 12:30 | 25:00 | 50:00 | 1:40 | 1:45 | 2:05 | 2:30 | 2:55 | 3:20 | 3:31 | 3:45 | 4:10 |
| 5:05 | 12:42 | 25:25 | 50:50 | 1:41 | 1:47 | 2:07 | 2:32 | 2:57 | 3:23 | 3:34 | 3:48 | 4:14 |
| 5:10 | 12:55 | 25:50 | 51:40 | 1:43 | 1:49 | 2:09 | 2:35 | 3:00 | 3:26 | 3:38 | 3:52 | 4:18 |
| 5:15 | 13:07 | 26:15 | 52:30 | 1:45 | 1:50 | 2:11 | 2:37 | 3:03 | 3:30 | 3:41 | 3:56 | 4:22 |
| 5:20 | 13:20 | 26:40 | 53:20 | 1:46 | 1:52 | 2:13 | 2:40 | 3:06 | 3:33 | 3:45 | 4:00 | 4:26 |
| 5:25 | 13:32 | 27:05 | 54:10 | 1:48 | 1:54 | 2:15 | 2:42 | 3:09 | 3:36 | 3:48 | 4:03 | 4:30 |
| 5:30 | 13:45 | 27:30 | 55:00 | 1:50 | 1:56 | 2:17 | 2:45 | 3:12 | 3:40 | 3:52 | 4:07 | 4:35 |
| 5:35 | 13:57 | 27:55 | 55:50 | 1:51 | 1:57 | 2:19 | 2:47 | 3:15 | 3:43 | 3:55 | 4:11 | 4:39 |
| 5:40 | 14:10 | 28:20 | 56:40 | 1:53 | 1:59 | 2:21 | 2:50 | 3:18 | 3:46 | 3:59 | 4:15 | 4:43 |
| 5:45 | 14:22 | 28:45 | 57:30 | 1:55 | 2:01 | 2:23 | 2:52 | 3:21 | 3:50 | 4:02 | 4:18 | 4:47 |
| 5:50 | 14:35 | 29:10 | 58:20 | 1:56 | 2:03 | 2:25 | 2:55 | 3:24 | 3:53 | 4:06 | 4:22 | 4:51 |
| 5:55 | 14:47 | 29:35 | 59:10 | 1:58 | 2:04 | 2:27 | 2:57 | 3:27 | 3:56 | 4:09 | 4:26 | 4:55 |
| 6:00 | 15:00 | 30:00 | 1:00 | 2:00 | 2:06 | 2:30 | 3:00 | 3:30 | 4:00 | 4:13 | 4:30 | 5:00 |
| 6:05 | 15:12 | 30:25 | 1:00 | 2:01 | 2:08 | 2:32 | 3:02 | 3:32 | 4:03 | 4:16 | 4:33 | 5:04 |
| 6:10 | 15:25 | 30:50 | 1:01 | 2:03 | 2:10 | 2:34 | 3:05 | 3:35 | 4:06 | 4:20 | 4:37 | 5:08 |
| 6:15 | 15:37 | 31:15 | 1:02 | 2:05 | 2:11 | 2:36 | 3:07 | 3:38 | 4:10 | 4:23 | 4:41 | 5:12 |
| 6:20 | 15:50 | 31:40 | 1:03 | 2:06 | 2:13 | 2:38 | 3:10 | 3:41 | 4:13 | 4:27 | 4:45 | 5:16 |
| 6:25 | 16:02 | 32:05 | 1:04 | 2:08 | 2:15 | 2:40 | 3:12 | 3:44 | 4:16 | 4:30 | 4:48 | 5:20 |
| 6:30 | 16:15 | 32:30 | 1:05 | 2:10 | 2:17 | 2:42 | 3:15 | 3:47 | 4:20 | 4:34 | 4:52 | 5:25 |
| 6:35 | 16:27 | 32:55 | 1:05 | 2:11 | 2:18 | 2:44 | 3:17 | 3:50 | 4:23 | 4:37 | 4:56 | 5:29 |
| 6:40 | 16:40 | 33:20 | 1:06 | 2:13 | 2:20 | 2:46 | 3:20 | 3:53 | 4:26 | 4:41 | 5:00 | 5:33 |
| 6:45 | 16:52 | 33:45 | 1:07 | 2:15 | 2:22 | 2:48 | 3:22 | 3:56 | 4:30 | 4:44 | 5:03 | 5:37 |
| 6:50 | 17:05 | 34:10 | 1:08 | 2:16 | 2:24 | 2:50 | 3:25 | 3:59 | 4:33 | 4:48 | 5:07 | 5:41 |
| 6:55 | 17:17 | 34:35 | 1:09 | 2:18 | 2:25 | 2:52 | 3:27 | 4:02 | 4:36 | 4:51 | 5:11 | 5:45 |
| 7:00 | 17:30 | 35:00 | 1:10 | 2:20 | 2:27 | 2:55 | 3:30 | 4:05 | 4:40 | 4:55 | 5:15 | 5:50 |
| 7:05 | 17:42 | 35:25 | 1:10 | 2:21 | 2:29 | 2:57 | 3:32 | 4:07 | 4:43 | 4:58 | 5:18 | 5:54 |
| 7:10 | 17:55 | 35:50 | 1:11 | 2:23 | 2:31 | 2:59 | 3:35 | 4:10 | 4:46 | 5:02 | 5:22 | 5:58 |
| 7:15 | 18:07 | 36:15 | 1:12 | 2:25 | 2:32 | 3:01 | 3:37 | 4:13 | 4:50 | 5:05 | 5:26 | 6:02 |
| 7:20 | 18:20 | 36:40 | 1:13 | 2:26 | 2:34 | 3:03 | 3:40 | 4:16 | 4:53 | 5:09 | 5:30 | 6:06 |
| 7:25 | 18:32 | 37:05 | 1:14 | 2:28 | 2:36 | 3:05 | 3:42 | 4:19 | 4:56 | 5:12 | 5:33 | 6:10 |
| 7:30 | 18:45 | 37:30 | 1:15 | 2:30 | 2:38 | 3:07 | 3:45 | 4:22 | 5:00 | 5:16 | 5:37 | 6:15 |
Table of Contents
Triathlon Pace Charts – Simple & Effective Race Planning
The Triathlon Pace Charts are a simple but powerful tool for athletes and coaches who want to bring clarity into training and race preparation. Each table shows typical swim, bike, and run splits for all major race formats — from Sprint and Olympic triathlons to IRONMAN® 70.3 and the Full IRONMAN®. By presenting realistic pacing values at a glance, the Triathlon Pace Charts make it easier to plan sessions, define race strategies, and track progress throughout the season.
How to Use the Triathlon Pace Charts
Before Training
Set realistic interval paces and structure brick workouts based on the pacing values.
During Race Preparation
Check how your target finish time translates into the different discipline-splits. Swim, bike and run charts help you align expectations and ensure that training matches your race goals.
On Race Week
Use the charts as a quick reference to confirm your pacing strategy and avoid starting too fast on race day.
After the Race
Compare your actual results with the splits in the swim, bike and run charts. This makes it easy to identify your strengths and weaknesses across the three disciplines.
Why the Triathlon Pace Charts Matter
The main benefit is clarity. Unlike wearables or complex analytics platforms, they provide a quick overview that is always available — whether pinned to your training desk, saved on your phone, or reviewed the night before your event.
They also make communication between athletes and coaches easier, pacing expectations can be aligned instantly without lengthy explanations.
Combine Charts and Calculator
For athletes who want more flexibility, we recommend combining the Triathlon Pace Charts with our interactive paceWiz Triathlon Pace Calculator.
- The Pace Charts give you standard reference values.
- The Pace Calculator allows you to enter your personal target time and generates customized splits.
Together, both tools form a complete pacing system: quick orientation through tables, and individual race planning through the calculator.
A Reliable Framework for All Distances
The Triathlon Pace Charts are not meant to replace your training watch or detailed data analysis — they are designed to complement them. They offer a clear, reliable framework that keeps the big picture in focus: distributing your energy wisely across swim, bike, and run.
Whether you are preparing for your first Sprint triathlon, racing a 70.3, or chasing a Kona qualification, the Triathlon Pace Charts will always be a valuable companion in your journey.