Triathlon finish time calculator

Put in your swim, bike and run paces and see the time for each leg and your finish, from sprint to full distance.

Your details

Predicted finish

1:38:00

750 m swim, 20 km bike, 5.0 km run

Swim15:00
Bike48:00
Run30:00
Transitions5:00
Run leg from a raceadd a recent run race distance and time for a run prediction off the bike
Jogging through transition1:30 each way at 300 m, so 3:00 of your 5:00
Left for wetsuit, helmet and shoes2:00 across both

Running off the bike is slower than a fresh run; many people add 5 to 10% to their run pace. Practise transitions: they are free time.

Open water swimming: know where the safety kayaks are, and raise an arm if you need help.

The working

A sprint triathlon

Swim 750 m at 2:00 per 100 = 15:00. Bike 20 km at 25 km/h = 48:00. Run 5 km at 6:00 = 30:00. With 5 minutes of transitions the finish is 1:38:00.

Transitions

What T1 and T2 are made of

Transition is a run of its own. At 300 m each way and 30 seconds per 100 m jogging with the bike, that is 1:30 each way, 3:00 of your 5:00, which leaves 2:00 for the wetsuit, helmet, glasses and shoes. If your T1 and T2 come out quicker than the jog alone, the page says so.

Fasten your helmet before you touch the bike and keep it on until the bike is racked: that is a rule, not a tip
Elastic laces and a practised wetsuit routine save more time than fast legs
Mount and dismount at the lines; walk the route from the swim exit to your rack before the start

Run off the bike

Brick legs

Most people run 5 to 10% slower after cycling. Add a recent run race and the result does the sum: a 10K in 55:00 predicts a fresh 5K of 26:23 with the Riegel formula (time × (5 ÷ 10) to the power 1.06), so off the bike expect about 27:42 to 29:01, and a sprint finish of 1:35:42 to 1:37:01 with the other legs above. It also gives Daniels VDOT training paces for the run leg. Practise "brick" sessions: a short run straight after a ride, so your legs know what is coming.

Transitions

Free speed

Lay kit out in the order you need it
Elastic laces save fumbling
Helmet on and fastened before touching the bike
Practise at home; it feels odd at first but it works

Read with care

What this cannot tell you

CourseHills, wind and sea conditions all change times.
Drafting rulesBike speeds differ in draft legal races.
Open water safetyKnow the safety cover and raise an arm for help.

Questions

Common questions

How long does a sprint triathlon take?

Often 1 hour 15 to 2 hours for age groupers.

What are triathlon distances?

Sprint 750 m, 20 km, 5 km; standard 1.5 km, 40 km, 10 km.

Does transition time count?

Yes. The clock keeps running.

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.