Ironman Race Time Predictor
Predict your Ironman finish time from swim, bike, and run paces.
Covers full Ironman, 70.3 half, Olympic, and sprint triathlon distances.
A triathlon finish time is simply the sum of three leg times plus two transitions:
Total = Swim time + T1 + Bike time + T2 + Run time
Race distances:
- Sprint: 750m swim | 20km bike | 5km run
- Olympic: 1.5km swim | 40km bike | 10km run
- 70.3 Half Ironman: 1.93km swim | 90.1km bike | 21.1km run
- Full Ironman: 3.86km swim | 180.2km bike | 42.2km run
Swim pace is entered in minutes per 100m, which is the standard unit for pool and open-water swimming. A 2:00/100m pace is moderate for a triathlete; 1:30/100m is competitive for the swim leg.
Bike speed in km/h (20–25 for beginners, 30–35 for experienced athletes). The bike leg is where most time is won or lost in a full Ironman.
Run pace in minutes per km. Open-water swim fatigue and several hours on the bike make the run pace considerably slower than your standalone run — typically 10–20% slower for experienced athletes, more for beginners.
Typical transition times:
- T1 (swim to bike): 3–8 minutes (stripping wetsuit, getting helmet, mounting bike)
- T2 (bike to run): 2–4 minutes (racking bike, changing shoes)
Kona finishers average about 1:10/100m swim, 40 km/h bike, and 4:00/km run pace. Age-group qualifying times vary by division — the cut-off for many 35-39 age groups is around 9:30–10:00 total.