How to Pace an Olympic Triathlon (Best Approach for a Strong Finish)

An Olympic-distance triathlon (≈ 1.5 km swim, 40 km bike, 10 km run) typically takes roughly 2–3 hours. Pacing should focus on a sustained, steady effort — not all-out speed. 

Swim: Start Smart, Stay Smooth

• The swim sets the tone — start strong enough to get through the group if needed, then settle into a comfortable, efficient rhythm. 

• If possible, draft behind or beside another swimmer to save energy. 

• Focus on smooth, efficient strokes and controlled effort — not on sprinting. 

• Use Rate of Perceived Exertion (RPE) rather than trying to maintain a strict pace watch: effort should feel strong but manageable. 

Mistakes to avoid: starting too fast, following a swimmer with a mismatched pace or questionable direction, or letting technique slip into tension or inefficient strokes.

Bike: Controlled Power — Save Energy for the Run

• The 40 km bike leg is where pacing matters most: ride a steady, sustainable effort rather than surging or going hard early.

• If you have a power meter, use it to guide effort; otherwise rely on heart rate and RPE. 

• Keep effort consistent, even when terrain changes — avoid “spikes” of power or sudden bursts, especially on hills. 

• Stick to your planned nutrition and hydration — even in shorter races, what you eat and drink matters for how well you run afterward.

Common pacing mistakes: pushing too hard too early, riding in bursts, ignoring nutrition, or exceeding sustainable effort levels.

Run: Start Conservatively, Finish Strong

• Expect that your 10 km run will feel slower than a standalone 10K — this isn’t a fresh-run race. 

• Start conservatively. Use a mix of Pace, Heart Rate, and RPE to gauge effort — none is perfect alone, and conditions (wind, terrain, heat) can affect each. 

• Mentally break the run into small segments (for example, 2–3 km chunks) — that helps you stay focused and manage effort without stress. 

• Adjust for fatigue, heat or terrain if needed. Don’t push too hard too early — it almost always backfires. 

Avoid: starting too fast, neglecting hydration/nutrition, or crashing because you ignored early fatigue signals. 

Use Real Data — Don’t Guess

Pacing works best when it’s based on recent fitness tests (power, heart-rate, pace thresholds) — not on guesswork or wishful thinking. 
A good tool to help with this is the MyProCoach Triathlon Race Pace Calculator, which can set realistic race-day targets based on your fitness level. 

Final Advice: Think of the Olympic Triathlon as One Continuous Race

Don’t treat each discipline like a separate event — it’s one continuous effort. The smartest pacing means:

• Swim efficiently and conserve energy,

• Bike with control and smooth effort,

• Run smart — manage fatigue and finish strong. 

Stick to your pacing plan, trust your training, and you’re more likely to have your best Olympic-distance race yet.