Toolkit · Free tools · No sign-in

Triathlon pace planner, dialed in.

Two calculators, one brain. Dial in swim, bike, and run — and get training paces, equivalent race times, and a triathlon run-pace that accounts for the hit your legs take after the bike. Type anything: 7:34/mi, 4:42, 25 kph, "43:00 10K" — we'll figure it out.

Smart mode: Edit either calculator freely; we'll propagate changes only where they make sense, and show a subtle chain icon where fields are synced.

Environment

☀︎ Temp°C

⛰ Altitudem

🫁 At altitude 16wk

Affects swim, run pace, bike air-density, and sustainable power at altitude.

Environment +0.0% slower

Altitude history — where have you been, and for how long?

Set your altitude for each window. We integrate a 2-week-up / 1.5-week-down exponential relaxation (Wehrlin & Hallén 2006; Chapman et al. 2014) to give the effect at the race altitude you set above.

Quick presets:

Acclim over 16 weeks

—

Drag a slider to begin

Triathlon Drag paces or type. Unit-agnostic.

Swim

———

/100m

Moderate freestyle effort

Leg time · tap to edit

Transition 1

swim → bike

0:1015:00

(mm:ss)

Typical T1 on grass: 1:30–3:00

Transition

Bike

———

kph

Solid 70.3 bike effort

Leg time · tap to edit

Course

Flat-course assumption

+ Upload GPX / TCX / FIT — or set course profile

Transition 2

bike → run

0:1015:00

(mm:ss)

Typical T2: 0:45–2:30

Transition

Run

———

/km

Synced to run engine, adjusted by 8% tri deficit

Leg time · tap to edit

Course

Flat-course assumption

+ Upload GPX / TCX / FIT — or set course profile

Most likely finish

1900 m swim · 90 km bike · 21.1 km run

Total time

Swim engine

Critical swim speed

The pace you could hold for ~30 minutes all-out — your swim threshold. Zones key off this.

1:36 /100m Baseline pool pace · flat, no wetsuit, sea level

On race day: — — —

Reference distance

Reference time

mm:ss

Zone	Per 100 m	Per 100 y	Feel

Pool

Pool type

Pool length (m)

Pool depth (m)

Water

Water temp (°C)

Wetsuit

Wetsuit legality

—

Altitude at swim

Swim altitude

Source

Following env-bar altitude. Override above to set the swim altitude independently.

Bike engine

Sustainable power

Your FTP sets the ceiling. Race distance dictates the fraction you can hold.

220 W FTP Working power target · race-paced

3.1 W/kg · NP target 174 W · IF 0.79

FTP

Body weight

Race effort

Zone	Watts	% FTP	Feel

Seven-zone model, Coggan & Allen 2010. Z1–Z2 build aerobic base; Z3–Z4 raise threshold; Z5+ develop VO2max / anaerobic capacity.

Bike & position

Bike type

Aero modifier

Altitude

Ride altitude

Source

Following env-bar altitude. Any GPX drop pushes the course's mean elevation here.

GPX course No course loaded — drop one under the Bike leg on the left. —

Surface mix lives on the course drawer under the Bike leg (drop a GPX to expose it).

Run engine

Training paces

Enter a recent race — or let us infer it from your run pace.

Race distance

Finish time

Pace /mi

Zone	Per mile	Per km	Feel
Easy	8:33 – 9:25	5:19 – 5:51	Conversational — drift toward the slow end for recovery days
Marathon	7:34 – 8:05	4:42 – 5:01	Comfortably hard — sustainable for 2+ hours
Threshold	7:07 – 7:28	4:25 – 4:38	"Comfortably uncomfortable" — ~1 hour max
Interval	6:33 – 6:52	4:04 – 4:16	Near-max effort — 3–5 min reps with rest
Repetition	5:55 – 6:08	3:41 – 3:49	Short, fast, neuromuscular — 30 s – 2 min reps

Each zone is a range, not a single target. On any given session, pick where within the range matches how you feel: fresh legs, firmer ground, cooler weather → fast end. Tired, warm, uphill → slow end. Both ends produce the intended physiological adaptation.

Run-off-the-bike deficit 8.0% slower

How much your run pace bleeds after 90 km of bike. We scale 5–15 % based on how lopsided your background is.

Tri exp.

5/10

Run exp.

6/10

Manual override

8.0%

Alt bump —

See the pace change if you moved this race to a different altitude. Uses your acclim timeline (above) so the effect reflects who you are, not a generic curve.

Race-day timeline

Gun time Finish: 13:03:30

Swim 38:00 T1 2:00 Bike 3:36:00 T2 2:00 Run 1:45:30

Reverse-solve: I want to finish in

Compare:

At 6:03:30 moving time, you'll burn roughly 4,200 kcal and sweat 6.1 L. Saturday writes the exact fuel & hydration plan — to the gram, to the mL — for this race.

Get your plan →

Race-day crew plan

Drop your course, mark the spots your crew should cover, and we'll give them a one-pager: map, arrival windows, weather, driving times between spots. Print it, save to PDF, or push to your calendar.

📁 Upload GPX/TCX/FIT

Load a course to start placing spots.

Click anywhere on the map to drop a pin — we'll snap it to the nearest point on the course and compute arrival windows.

Spot timeline

Load a course and add spots to see arrival windows.

Tweaks

Primary color

Heading font

Density

Show nutrition sell

Activity colors

Distance units

Changes persist via the Tweaks system.