Ironman Time Calculator | Free Ironman & 70.3 Race Time Tool

Ironman & 70.3 Time Calculator

Estimate your Ironman or 70.3 finish time using your swim pace, bike speed, and run pace.

Built by experienced endurance coaches, this free calculator helps you plan smarter pacing and understand where meaningful gains can be made on race day.

IRONMAN RACE TIME CALCULATOR

Swim

3.8km

Bike

180km

Run

42.2km

Swim pace (per 100 m)

Bike speed (km/h)

Run pace (per km)

Swim

–:–:–

Bike

–:–:–

Run

–:–:–

Total time –:–:–

Curious how to improve this time with structured coaching?

Turn This Time Into a Training Plan

Ironman & 70.3 Bike Power Calculator

Estimate FTP from your test and get recommended watts for 90 km and 180 km, with strategy options to set smart race-day targets.

BIKE THRESHOLD POWER (FTP) & RACE POWER

20-min average power (W)

Race strategy

Estimated FTP — W

Recommended 90 km (70.3)

— W

range — W

Recommended 180 km (Ironman)

— W

range — W

Notes: FTP from test type (20′×0.95, 2×8′×0.90, 60′×1.00, Ramp MAP×0.75). 70.3 pacing ≈ 0.78–0.85 IF; 140.6 pacing ≈ 0.68–0.75 IF.

If you’re serious about improving these times, personalised coaching is the fastest way forward.

Introduction to Ogging Coaching

A quick introduction to how we coach, what we value, and who Ogging is for.

CORE

$49.50/week

Billed monthly. GST included.

For athletes who want clear structure, disciplined progression, and steady development across swim, bike, and run — without high-touch oversight.

Includes

Fortnightly personalised triathlon program tailored to your goals
Structured training phases across swim, bike & run
Monthly coach check-ins (email support)
Training platform access + integrated workout tracking
Ogging community + squad support
Full access to the Ogging Athlete Portal & Knowledge Hub
Optional add-on: Performance Nutrition + $25/week
- Monthly 45-minute consult with Oggi
- Personalised training & race fuelling strategy
- Ongoing nutrition adjustments + recovery guidance

Commitment: 6–12 hrs/week, 4–10 workouts

Get Started

PRO

$68.75/week

Billed monthly. GST included.

For athletes serious about performance — with weekly progression, adaptive coaching, and direct access to their coach across all three disciplines.

Includes

Weekly personalised triathlon program tailored to your race goals
Adaptive plan adjustments based on fatigue, load & performance
Race planning & precision pacing strategy
Direct coach access (email, text, voice support)
Ogging community + squad perks & event support
Access to Ogging Track Club sessions
Full access to Ogging Athlete Portal & Knowledge Hub
Optional add-on: Performance Nutrition + $25/week
- Monthly 45-minute consult with Oggi
- Personalised training & race fuelling strategy
- Ongoing nutrition adjustments + recovery guidance

Commitment: 7–17 hrs/week, 6–12 workouts

Get Started

PREMIUM

$109.50/week

Billed monthly. GST included.

Built for athletes preparing for key races, qualification standards, or breakthrough performances — where precision, accountability, and season-wide oversight matter.

Includes

Everything in Pro
Monthly 1:1 performance review call (30–45 min)
Post-race debriefs after key events (what worked + what to refine)
Priority race-week support (final plan + execution check)
Quarterly season planning (goals, phases, race calendar)
Advanced performance data review (trends, load, readiness, execution)
Optional add-on: Performance Nutrition + $25/week
- Monthly 45-minute consult with Oggi
- Personalised training & race fuelling strategy
- Ongoing nutrition adjustments + recovery guidance

Commitment: 7–17 hrs/week, 6–12 workouts

Get Started

Trusted by Ironman Athletes Across Australia

Why Choose Ogging?

Coaching built around you

Personalised training that adapts to your goals, schedule, and life — not rigid plans.

Real support, real feedback

Ongoing coach input to keep training effective, sustainable, and progressive.

Flexible, no lock-in

Pause or adjust anytime. Training should work for you, not the other way around.

Get Started

How Training Is Delivered

All Ogging coaching is delivered through TrainingPeaks, the industry-leading platform used by coaches and athletes worldwide.

Your training plan is updated in real time by your coach and synced directly to your watch or device, so you always know what to do, when to do it, and why it matters.

TrainingPeaks allows us to:

Deliver personalised sessions tailored to your goals and availability
Track progress, load, and consistency over time
Provide ongoing feedback, adjustments, and communication
Keep training structured, flexible, and sustainable

Whether you’re training for your first race or preparing for a major event, TrainingPeaks ensures your coaching is clear, consistent, and easy to follow — no spreadsheets, no guesswork.

Get Started

Try Ogging Fit Risk Free

Start with a 1-week free guarantee. Train with us, experience the coaching and the community, and make sure it’s the right fit before committing.

No pressure. No lock-ins. Just structured training, real support, and an environment built to help you progress.

Get Started

What Our Athletes Say

★★★★★
Signing up to Ogging Fit has been the best thing that I’ve done for my fitness and approach to training/endurance sports. Jonny and the team are genuinely the best coaches in the business when it comes to customised training plans for running and triathlons, especially to suit busy schedules. I’ve also been connected with an excellent bunch of athletes at a similar level to train with - fitness and new friends!

After just a few months of running coaching I was comfortably running better than ever, enjoying training more than ever, and improved my marathon time by almost an hour (!!). These improvements didn’t come at the cost of my work or social life - the team are excellent at flexing training plans to suit lifestyles and goals.

I never thought of myself as becoming a triathlete, but with the motivation and encouragement that the Ogging Fit team provide I‘ve made the transition from solely distance running and I’m super excited to set and smash new goals in the triathlon world. I can’t recommend the team highly enough - definitely the top-rated coaches in Perth (and Aus) (and beyond).
Grace B
Perth, WA

★★★★★
Jonney and the Ogging Fit team are at the cutting edge of running and triathlon coaching. Their tailored programming, guidance and support is the best available and helped me resurrect my fitness and smash PBs. They're a super friendly and welcoming team and I can't thank them enough.
Mitch
Perth, WA

★★★★★
Jonny, Rachael and the rest of the team extremely knowledgable and flexible in helping you reach your goals. Would highly recommend for anyone with busy work life who's also trying to achieve some fitness goals on the side.
Alex O
Brisbane, QLD

★★★★★
What sets Ogging Fit apart isn’t just their expertise and experience in endurance sports but their genuine care for every athlete’s journey. What started as a running program quickly evolved into triathlon training, and after almost a year working with Jonny, I haven’t looked back!

Having a coach who understands I have a life outside of sports has ensured I never feel like training is a chore and genuinely look forward to challenging myself. Jonny is great at communicating sessions and answering questions or giving advice/ feedback. Thanks to his support and guidance I felt super prepared and confident going into my first triathlon/ 70.3 despite it being a completely new experience.

I’m grateful for the progress we’ve made over the past year. Even with injuries and setbacks being with Ogging Fit has meant I’ve always felt supported and motivated to adapt and overcome. I couldn’t recommend Jonny and the team at Ogging Fit enough… in fact I already do recommend Ogging Fit to anyone looking for guidance or support smashing their goals. You will not find a better bunch of humans to do it. Excited for what’s to come! 🚀🚀🚀
Bec P
Sunshine Coast, QLD

★★★★★
Couldn’t recommend the team at Oggingfit enough! I started being coached for running 6 months ago, and went from basically zero running experience to completing a half marathon, and now starting triathlon training and I haven’t never felt fitter or stronger. Also the support throughout from my coach has been second to none. Can’t wait to keep working with them and smashing goals!
Sohana G
Perth, WA