Enter your expected open-water swim pace per 100m. Most recreational triathletes swim 2:00–2:30/100m in open water.
Recreational: 20–25 km/h. Intermediate: 26–32 km/h. Competitive: 33–40 km/h.
Your expected brick run pace (typically 20–45 sec/km slower than your fresh 5K pace for shorter races, more for longer).
Sprint/Olympic: T1 ~2–4 min, T2 ~1–3 min. 70.3/Ironman: T1/T2 each 3–8 min.
Context & Notes
| 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 |
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Sources & Further Reading
Reviewed May 29, 2026. Tool outputs are estimates for gear fit, training, or shopping context. Confirm league rules, personal fit, and safety-sensitive decisions with qualified coaches, fitters, clinicians, or local avalanche professionals where relevant.