Triathlon Tool
Triathlon Race Predictor
Combine swim, transitions, bike and run into a total finish-time estimate, with a run-off-bike fatigue adjustment.
Race Settings
Olympic (1500m/40km/10km)
Swim
m
Bike
km
km/h
Run
km
Estimated total finish time
02:43:30
Segment Time Breakdown
| Segment | Time | Share |
|---|---|---|
| Swim | 00:27:30 | 17% |
| T1 Transition | 00:02:00 | 1% |
| Bike | 01:20:00 | 49% |
| T2 Transition | 00:01:30 | 1% |
| Run | 00:52:30 | 32% |
Transition Time Benchmarks
| Level | T1 | T2 |
|---|---|---|
| Beginner | 4:00-7:00 | 2:00-4:00 |
| Intermediate | <3:00 | <2:00 |
| Elite | <1:30 | <0:45 |
Theory
The triathlon run is not an isolated run. Hausswirth & Lehénaff's (2001) review found running economy declines after prolonged cycling: cycling uses a circular pedaling motion while running uses a linear gait, so the neuromuscular system must re-coordinate, and blood redistribution plus a shift in muscle recruitment pattern raise the oxygen cost at the same pace compared to running alone. This is why your "open run pace" cannot be applied directly to the triathlon run leg — this tool models that effect with an adjustable fatigue percentage.
Brick training: neuromuscular adaptation comes mainly from frequent short transitions rather than one long brick — scheduling 1-2 short bike-to-run transitions per week (even just 10-15 minutes) trains the pedaling-to-running coordination shift more effectively than a single long brick. Most people feel a clear adaptation after 3-4 dedicated transition sessions, with diminishing returns after that.