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Ironman Pace Calculator

Estimate your Ironman finish time from your three discipline paces.

How to use

  1. Enter your values in the fields above.
  2. Press Calculate to see your result instantly.
  3. Use the Share button to copy a link to your result.

About this calculator

A full-distance Ironman covers a 3.8 km swim, a 180 km bike leg and a 42.2 km run, and pacing across all three — plus the T1 and T2 transitions between them — matters enormously, because pushing the bike leg too hard reliably wrecks the run, a phenomenon well documented among age-group and professional triathletes alike.

Age-group triathletes and their coaches use this to build a race-day pacing plan and set a realistic goal time, combining honest swim, bike and run pace estimates with a reasonable allowance for transition time.

This calculator takes your swim pace, bike speed and run pace, and returns your estimated total Ironman finish time.

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