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Sprint Triathlon Pace Calculator

Estimate your sprint triathlon finish time from your three discipline paces.

How it is calculated

The tool adds three leg times over fixed sprint distances of 750 m swim, 20 km bike and 5 km run. swim = swim pace × 7.5, bike = 20 / bike speed × 3600, run = run pace × 5, and total = swim + bike + run. Swim pace is in seconds per 100 m, bike speed is in km/h and run pace is in seconds per km, so every leg comes out in seconds. The total is shown in seconds and in minutes to one decimal. Transitions (T1 and T2) are not included, and nothing adjusts for fatigue, so add your own transition time. Courses vary, and some sprint races are not exactly these distances.

Worked example

You swim 100 s per 100 m, ride at 25 km/h and run at 360 s per km (6:00). Swim = 100 × 7.5 = 750 s. Bike = 20 / 25 × 3600 = 2,880 s. Run = 360 × 5 = 1,800 s. Total = 750 + 2,880 + 1,800 = 5,430 s, which is 90.5 min, or 1 h 30 min 30 s. Result: 90.5 min without transitions.

Try this example →

Common mistakes

  • Entering the swim pace per 100 m as minutes (1.40) or as 1:40. The field wants seconds per 100 m, so 1:40 is 100.
  • Entering the run pace as minutes per km (6:00) instead of seconds (360). Convert before entering.
  • Using your fresh, standalone pace for the run. After the bike, running pace is often slower than a stand-alone 5 km, so enter a realistic race pace.
  • Forgetting transitions. They are not in the total, so a race with two changes takes a few minutes longer than shown.
  • Using a bike speed from a flat training ride for a hilly or windy course. Average speed over the real course is what counts.

About this calculator

A sprint triathlon — typically a 750 m swim, 20 km bike and 5 km run — is the shorter, entry-level triathlon distance, and a full race pacing plan still needs to cover all three disciplines plus the transitions between them.

First-time triathletes and age-groupers use it to set realistic goal times for each leg and a sensible overall finish-time expectation before race day.

The total covers the three legs only, so T1 and T2 time must be added separately for a finish time.

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