Triathlon Calculator
Estimate your race-day splits, fuel needs, and more.
Plug in your numbers, see real-world projections, and plan with confidence—no guessing.
Triathlon Race Calculator
Predict your race splits based on training data and course conditions.
FAQ & Pro Tips
- How accurate is this? Use as a planning baseline. Weather, nerves, and race traffic add unpredictability.
- How much does heat affect my time? Add 2–4% total time per 10°F/6°C above 70°F/21°C.
- What if I'm a heavy sweater? Drink early and often. Aim for 600–900mg sodium/hr.
- How many carbs per hour? Target 60–90g/hr for long events.
- Do wetsuits make me faster? Yes, typically 3–7% swim time savings (we use 5%).
- Should I adjust for hills? Yes. For every 1000ft gain, add 3–7 min on bike, 1–3 min on run.
Breno's Assistant
Online nowFrequently Asked Questions
Enter your paces, FTP, weight, and course details. The calculator estimates your swim, bike, and run splits for your chosen triathlon distance, plus transitions, fueling, and hydration needs. It adjusts for things like wind, hills, heat, and sweat rate for realistic results.
This tool gives you a realistic baseline based on your inputs and current fitness. Actual race day results can vary due to weather, nerves, course traffic, or nutrition mistakes. Use it for planning, not as a guarantee.
Your bike FTP (Functional Threshold Power) is the highest average wattage you can hold for about an hour. If you don't know it, use a recent 20-minute test or a smart trainer app estimate. The calculator adjusts target race power based on your FTP and event type.
Higher temperatures, strong wind, and course elevation all slow you down. The calculator applies time penalties for these conditions, so you can adjust your expectations and pacing strategy before race day.
Use whichever is more familiar. The calculator works for both. Just be consistent—don’t mix miles and kilometers in your entries.
The calculator gives you a total target for carbs, fluids, and sodium based on your race duration and sweat rate. Break this up by hour and plan your nutrition before race day. Practice fueling in training.
Yes. By projecting your splits and finish time, you can set a smart goal, refine your training, and avoid going out too fast on race day.
Use recent, race-specific paces and power numbers. If you want true 1-on-1 analysis, work with a coach to build your pacing and nutrition plan around your unique strengths.