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
–:–:–
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

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
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
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

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

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)
–:–:–