Tools

calculate your ironman time

Ironman & 70.3 time calculator. Enter swim pace, bike speed and run pace to predict triathlon splits and finish time. Metric. Great for pacing & planning.

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 –:–:–

Calculate your Bike power

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.

calculate your Running time

Half Marathon and Marathon. Enter run pace to predict splits and finish time. Great for pacing & planning.

MARATHON TIME CALCULATOR

Distance

42.2km

Race pace (per km)

Estimated finish time –:–:–

Predicted splits (cumulative)

5K

–:–:–

10K

–:–:–

15K

–:–:–

Half

–:–:–

30K

–:–:–

Finish

–:–:–

Generate a Race Pace Guide

Half Marathon and Marathon. Enter run pace to predict splits and finish time. Great for pacing & planning.

PACE BAND GENERATOR

Distance

Goal time (hh:mm:ss or mm:ss)

Split strategy

Markers every

Average pace — /km

Ready to generate…

Calculate Threshold Pace

Half Marathon and Marathon. Enter run pace for a session of 5x1km to determine your running threshold pace. Your coach can use this to program your sessions.

RUNNING THRESHOLD FROM 5×1KM

Rep 1

Rep 2

Rep 3

Rep 4

Rep 5

Rest between reps (seconds)

Estimated threshold pace (per km) –:–

Distance in 60 min at threshold – km

Predicted finish times

10K

–:–:–

Half Marathon (21.1)

–:–:–

Marathon (42.2)

–:–:–

Method: trimmed mean of reps (drops fastest & slowest if all five provided) + rest adjustment (~+7s/km per 60s recovery, max +15s/km). Riegel exponent 1.06 for predictions.

Calculate Estimated Time for Your Race

10km, Half Marathon and Marathon. Enter run threshold to determine your running pace and time across the distances. Your coach can use this to tailor your sessions.

RUNNING THRESHOLD CALCULATOR

Threshold pace (per km)

Assumes threshold ≈ pace you can hold for ~60 minutes. Predictions use Riegel exponent 1.06.

Distance in 60 min (from threshold pace) – km

Predicted finish times

10K

–:–:–

Half Marathon (21.1)

–:–:–

Marathon (42.2)

–:–:–

Impressive

Nutrition to Fuel the Journey

At Ogging Fit we believe in holistic, feasible and sustainable solutions. Especially when it comes to your nutrition.

Submit Enquiry

Core

Build your foundation with a structured program designed around your current fitness. CORE gives you personalised weekly sessions, accountability from your coach, and the confidence to progress safely towards your next goal.

Start Core

Pro

Step up your training with more depth and feedback. PRO includes tailored programming, race-specific preparation, and regular check-ins with your coach to sharpen pacing, strength, and mindset. Perfect if you’re chasing PBs and want expert guidance every step of the way.

Go Pro

Premium

For runners who want the full package. PREMIUM includes advanced coaching support, detailed feedback, nutrition guidance, recovery strategies, and close communication with your coach. You’ll get everything you need to train smarter, recover better, and perform at your absolute best.

Unlock premium

View all