Step 1 — Race Distance
Step 2 — Swim Pace
Enter your expected open-water swim pace per 100m. Most recreational triathletes swim 2:00–2:30/100m in open water.
Step 3 — Bike Speed
Recreational: 20–25 km/h. Intermediate: 26–32 km/h. Competitive: 33–40 km/h.
Step 4 — Run Pace
Your expected brick run pace (typically 20–45 sec/km slower than your fresh 5K pace for shorter races, more for longer).
Step 5 — Transition Times
Sprint/Olympic: T1 ~2–4 min, T2 ~1–3 min. 70.3/Ironman: T1/T2 each 3–8 min.
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Context & Notes
Typical Finish Times by Distance & Level
| Distance | Beginner | Intermediate | Competitive |
|---|---|---|---|
| Sprint | 1:15–1:45 | 0:55–1:15 | 0:45–0:55 |
| Olympic | 2:30–3:30 | 2:00–2:30 | 1:45–2:00 |
| 70.3 | 5:30–7:00 | 4:30–5:30 | 3:45–4:30 |
| Ironman | 12:00–16:00 | 10:00–12:00 | 8:30–10:00 |
Recommended Triathlon Gear
Essential gear for all triathlon distances. All links use our Amazon Associates tag — thank you for supporting TSP.
Garmin Forerunner 965 Multisport Watch — Full triathlon mode with open water GPS, transitions, and 31-hour battery. The best multisport watch for serious triathletes.
~$599 Check Price on Amazon →
Program: Amazon Associates
Orca Athlex Float Triathlon Wetsuit — USAT-legal, buoyancy panels, flexible shoulders for front crawl. Best mid-range triathlon wetsuit for open water swimming.
~$349 Check Price on Amazon →
Program: Amazon Associates
Nathan Tri Race Belt — Elastic race belt for bib number during the run leg. Faster and easier than pinning to a trisuit. Standard gear for any triathlon.
Program: Amazon Associates
Brooks Adrenaline GTS 24 Running Shoes — Stable, cushioned training and race shoe for the run leg. Available in wide widths for brick-fatigued feet. A top pick for triathlon run legs.
~$130 Check Price on Amazon →
Program: Amazon Associates
Affiliate Disclosure: As an Amazon Associate we earn from qualifying purchases at no extra cost to you.