Triathlon and Ironman Pace Guide

So you know how fast you can swim, bike and run so how long will your triathlon or ironman take you? Maybe you have a target time for your event so how fast will you have to go to achieve that time?

Given your swim time over 100m and your average speed on the bike and pace on the run these charts will let you work out the time required for you to complete the three disciplines at any of the common triathlon distances.

If you prefer you can download the Ironmate Triathlon Pace Guide as a PDF and print it off or email to anyone you think might be interested.

Triathlon Swim Performance

Your swim performance is generally measured in time as opposed to speed or pace so simply find your time to complete 25 or 100 meters (at the appropriate pace for the required distance) and then read across to find the time it would take to complete the target distance at that pace.

25 METERS100 METERSSUPER SPRINTSPRINTOLYMPICHALF IRONIRON
Meters100400750150019313862
Miles----1.22.4
Secondsmm:ssmm:ssmm:ssmm:sshh:mm:sshh:mm:ss
1501:0004:0007:3015:0000:19:1900:38:37
1601:0404:1608:0016:0000:20:3600:41:12
1701:0804:3208:3017:0000:21:5300:43:46
1801:1204:4809:0018:0000:23:1000:46:21
1901:1605:0409:3019:0000:24:2800:48:55
2001:2005:2010:0020:0000:25:4500:51:30
2101:2405:3610:3021:0000:27:0200:54:04
2201:2805:5211:0022:0000:28:1900:56:39
2301:3206:0811:3023:0000:29:3700:59:13
2401:3606:2412:0024:0000:30:5401:01:48
2501:4006:4012:3025:0000:32:1101:04:22
2601:4406:5613:0026:0000:33:2801:06:57
2701:4807:1213:3027:0000:34:4601:09:31
2801:5207:2814:0028:0000:36:0301:12:06
2901:5607:4414:3029:0000:37:2001:14:40
3002:0008:0015:0030:0000:38:3701:17:15
3102:0408:1615:3031:0000:39:5501:19:49
3202:0808:3216:0032:0000:41:1201:22:24
3302:1208:4816:3033:0000:42:2901:24:58
3402:1609:0417:0034:0000:43:4601:27:33
3502:2009:2017:3035:0000:45:0401:30:07
3602:2409:3618:0036:0000:46:2101:32:42
3702:2809:5218:3037:0000:47:3801:35:16
3802:3210:0819:0038:0000:48:5501:37:51
3902:3610:2419:3039:0000:50:1301:40:25
4002:4010:4020:0040:0000:51:3001:43:00
4102:4410:5620:3041:0000:52:4701:45:34
4202:4811:1221:0042:0000:54:0401:48:09
4302:5211:2821:3043:0000:55:2201:50:43
4402:5611:4422:0044:0000:56:3901:53:18
4503:0012:0022:3045:0000:57:5601:55:52
4603:0412:1623:0046:0000:59:1301:58:27
4703:0812:3223:3047:0001:00:3102:01:01
4803:1212:4824:0048:0001:01:4802:03:36
4903:1613:0424:3049:0001:03:0502:06:10
5003:2013:2025:0050:0001:04:2202:08:45
5103:2413:3625:3051:0001:05:4002:11:19
5203:2813:5226:0052:0001:06:5702:13:54
5303:3214:0826:3053:0001:08:1402:16:28
5403:3614:2427:0054:0001:09:3102:19:03
5503:4014:4027:3055:0001:10:4902:21:37
5603:4414:5628:0056:0001:12:0602:24:12
5703:4815:1228:3057:0001:13:2302:26:46
5803:5215:2829:0058:0001:14:4002:29:21
5903:5615:4429:3059:0001:15:5802:31:55

Triathlon Bike Performance

Bike performance is usually estimated by the speed you can maintain over the required distance. Look up the speed you can maintain in one of the two left columns (mph or kph) and then read across to find the time it would take to complete the target distance at that speed.

SPEEDSUPER SPRINTSPRINTOLYMPICHALF IRONIRON
KM-20204090180
Miles-12.412.424.956112
MPHKPHhh:mm:sshh:mm:sshh:mm:sshh:mm:sshh:mm:ss
10.0016.0901:14:3401:14:3402:29:0805:36:0011:12:00
10.5016.9001:11:0101:11:0102:22:0205:20:0010:40:00
11.0017.7001:07:4701:07:4702:15:3405:05:2710:10:55
11.5018.5101:04:5001:04:5002:09:4104:52:1009:44:21
12.0019.3101:02:0801:02:0802:04:1604:40:0009:20:00
12.5020.1200:59:3900:59:3901:59:1804:28:4808:57:36
13.0020.9200:57:2100:57:2101:54:4304:18:2808:36:55
13.5021.7300:55:1400:55:1401:50:2804:08:5308:17:47
14.0022.5300:53:1600:53:1601:46:3104:00:0008:00:00
14.5023.3400:51:2500:51:2501:42:5103:51:4307:43:27
15.0024.1400:49:4300:49:4301:39:2503:44:0007:28:00
15.5024.9400:48:0600:48:0601:36:1303:36:4607:13:33
16.0025.7500:46:3600:46:3601:33:1203:30:0007:00:00
16.5026.5500:45:1100:45:1101:30:2303:23:3806:47:16
17.0027.3600:43:5200:43:5201:27:4303:17:3906:35:18
17.5028.1600:42:3700:42:3701:25:1303:12:0006:24:00
18.0028.9700:41:2500:41:2501:22:5103:06:4006:13:20
18.5029.7700:40:1800:40:1801:20:3703:01:3706:03:15
19.0030.5800:39:1500:39:1501:18:2902:56:5105:53:41
19.5031.3800:38:1400:38:1401:16:2902:52:1805:44:37
20.0032.1900:37:1700:37:1701:14:3402:48:0005:36:00
20.5032.9900:36:2200:36:2201:12:4502:43:5405:27:48
21.0033.8000:35:3000:35:3001:11:0102:40:0005:20:00
21.5034.6000:34:4100:34:4101:09:2202:36:1705:12:33
22.0035.4100:33:5400:33:5401:07:4702:32:4405:05:27
22.5036.2100:33:0800:33:0801:06:1702:29:2004:58:40
23.0037.0100:32:2500:32:2501:04:5002:26:0504:52:10
23.5037.8200:31:4400:31:4401:03:2802:22:5904:45:57
24.0038.6200:31:0400:31:0401:02:0802:20:0004:40:00
24.5039.4300:30:2600:30:2601:00:5202:17:0904:34:17
25.0040.2300:29:5000:29:5000:59:3902:14:2404:28:48
25.5041.0400:29:1400:29:1400:58:2902:11:4604:23:32
26.0041.8400:28:4100:28:4100:57:2102:09:1404:18:28
26.5042.6500:28:0800:28:0800:56:1702:06:4804:13:35
27.0043.4500:27:3700:27:3700:55:1402:04:2704:08:53
27.5044.2600:27:0700:27:0700:54:1402:02:1104:04:22
28.0045.0600:26:3800:26:3800:53:1602:00:0004:00:00
28.5045.8700:26:1000:26:1000:52:2001:57:5403:55:47
29.0046.6700:25:4300:25:4300:51:2501:55:5203:51:43
29.5047.4800:25:1700:25:1700:50:3301:53:5403:47:48
30.0048.2800:24:5100:24:5100:49:4301:52:0003:44:00

Triathlon Run Performance

Run performance is usually estimated by the pace you can maintain over the required distance. Look up the pace you can maintain in one of the two left columns (mph or kph) and then read across to find the time it would take to complete the target distance at that pace.

PACESUPER SPRINTSPRINTOLYMPICHALF IRONIRON
KM-5.005.0010.0021.0842.16
Miles-3.113.116.2113.1026.20
Min/MMin/Kmm:ssmm:sshh:mm:sshh:mm:sshh:mm:ss
06:0003:4418:3818:3800:37:1701:18:3602:37:12
06:1003:5019:1019:1000:38:1901:20:4702:41:34
06:2003:5619:4119:4100:39:2101:22:5802:45:56
06:3004:0220:1220:1200:40:2301:25:0902:50:18
06:4004:0920:4320:4300:41:2501:27:2002:54:40
06:5004:1521:1421:1400:42:2801:29:3102:59:02
07:0004:2121:4521:4500:43:3001:31:4203:03:24
07:1004:2722:1622:1600:44:3201:33:5303:07:46
07:2004:3322:4722:4700:45:3401:36:0403:12:08
07:3004:4023:1823:1800:46:3601:38:1503:16:30
07:4004:4623:4923:4900:47:3801:40:2603:20:52
07:5004:5224:2024:2000:48:4001:42:3703:25:14
08:0004:5824:5124:5100:49:4301:44:4803:29:36
08:1005:0425:2225:2200:50:4501:46:5903:33:58
08:2005:1125:5325:5300:51:4701:49:1003:38:20
08:3005:1726:2526:2500:52:4901:51:2103:42:42
08:4005:2326:5626:5600:53:5101:53:3203:47:04
08:5005:2927:2727:2700:54:5301:55:4303:51:26
09:0005:3627:5827:5800:55:5501:57:5403:55:48
09:1005:4228:2928:2900:56:5802:00:0504:00:10
09:2005:4829:0029:0000:58:0002:02:1604:04:32
09:3005:5429:3129:3100:59:0202:04:2704:08:54
09:4006:0030:0230:0201:00:0402:06:3804:13:16
09:5006:0730:3330:3301:01:0602:08:4904:17:38
10:0006:1331:0431:0401:02:0802:11:0004:22:00
10:1006:1931:3531:3501:03:1002:13:1104:26:22
10:2006:2532:0632:0601:04:1302:15:2204:30:44
10:3006:3132:3732:3701:05:1502:17:3304:35:06
10:4006:3833:0833:0801:06:1702:19:4404:39:28
10:5006:4433:3933:3901:07:1902:21:5504:43:50
11:0006:5034:1134:1101:08:2102:24:0604:48:12
11:1006:5634:4234:4201:09:2302:26:1704:52:34
11:2007:0335:1335:1301:10:2502:28:2804:56:56
11:3007:0935:4435:4401:11:2702:30:3905:01:18
11:4007:1536:1536:1501:12:3002:32:5005:05:40
11:5007:2136:4636:4601:13:3202:35:0105:10:02
12:0007:2737:1737:1701:14:3402:37:1205:14:24
12:1007:3437:4837:4801:15:3602:39:2305:18:46
12:2007:4038:1938:1901:16:3802:41:3405:23:08
12:3007:4638:5038:5001:17:4002:43:4505:27:30
12:4007:5239:2139:2101:18:4202:45:5605:31:52
12:5007:5839:5239:5201:19:4502:48:0705:36:14
13:0008:0540:2340:2301:20:4702:50:1805:40:36
13:1008:1140:5440:5401:21:4902:52:2905:44:58
13:2008:1741:2541:2501:22:5102:54:4005:49:20
13:3008:2341:5741:5701:23:5302:56:5105:53:42
13:4008:3042:2842:2801:24:5502:59:0205:58:04
13:5008:3642:5942:5901:25:5703:01:1306:02:26