Olympic triathlon

Put in your paces to see your predicted standard distance triathlon time, leg by leg.

Your details

Standard (Olympic) triathlon: 1,500 m, 40 km, 10 km

2:57:41

predicted finish

Swim 1,500 m30:00
T13:00
Bike 40 km at 18.0 mph (29.0 km/h)1:22:51
T22:00
Run 10.0 km at 9:38 a mile59:50
Run off the bike allowance7% slower than fresh
Bike: first 20 km and second 20 km42:15 then 40:36 (ease in, finish strong)
Wetsuit at 17.0°Cyour choice (15.9 to 22°C), and recommended

At this distance pacing the bike decides the run. Ride the first half steadier than feels right, take on fluid and some carbohydrate, and save something for the final 5 km. Age group racing at this distance is non drafting: stay 12 m back and take no more than 25 seconds to pass.

In an emergency on or near water, call 999 or 112 and ask for the Coastguard. If you fall in, Float to Live: lean back, ears under, until your breathing settles.

The working

2:00 per 100 m, 18 mph, 9 minute miles

The 1,500 m swim takes 30:00 and the 40 km ride at 18 mph takes 1:22:51. The 10 km run, 7% slower than a fresh 9:00 a mile, takes 59:50. With 5 minutes of transitions, that is 2:57:41.

Ease into the ride: about 51% of the bike time for the first 20 km (42:15) and 49% for the second (40:36). At 17°C a wetsuit is optional; below 15.9°C it must be worn, and at 13°C the swim is cut to 1,000 m. Age group racing at this distance is non drafting (12 m gap, 25 seconds to pass) and the minimum age is 17 on 31 December.

Standard distance

Also called Olympic

Leg	Distance
Swim	1,500 m
Bike	40 km
Run	10 km

Pacing the day

Ride smart

Settle into the swim, then build
First 10 minutes of the bike: easy and drink
Hold steady on the bike, not flat out
Run the first 2 km slower than you want

Read with care

What this cannot tell you

HeatHot days slow the run.
DraftingMany age group races ban drafting; check your race rules.
FuelThis does not plan your food and drink.

Questions

Common questions

How long is an Olympic triathlon?

1,500 m swim, 40 km bike and 10 km run, 51.5 km in total.

How long does an Olympic triathlon take?

It varies widely with fitness and course. Put your own paces in above for a realistic figure.

How much slower is running off the bike?

It varies; practise brick sessions and set your own allowance.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.