TRIATHLON TOOL
Target Pace Splitter
Enter a goal finish time to get sensible swim, bike and run paces and time splits.
Goal Settings
Race distance
Pacing strategy
Splits each leg by typical finish-time proportions — good for a first race at the distance.
Transition times
Split Pace Plan
Swim27:12
1500m · 1:49/100m
T13:00
Swim to bike
Bike1:21:36
40km · 29.4 km/h
T22:00
Bike to run
Run51:12
10km · 5:07/km
Total2:45:00
Pacing tips
- Do not sprint the swim: adrenaline makes you go out too fast — hold back the first 200m.
- Bike is the engine, run is the result: hold 65–80% FTP on long course to save glycogen.
- Last few hundred metres of the bike: spin easier and relax the calves to prep for running.
- Negative split the run: ease the first 1–2km on heavy legs, then build by feel.