Sprint Triathlon Pacing Strategies
Learn how to structure your race pace strategy to optimise your potential in your Sprint Triathlon.
The beauty of a sprint distance triathlon is that you can make a few mistakes in terms of pacing - and still get away with it. However, putting some forethought into how you approach the swim, bike and run will improve your results and give you a better race experience. It will also make you a more consistently successful athlete, race after race.
For most people, a sprint distance triathlon will last between 60 and 90 minutes. Therefore, you need to pace yourself for a continuous race of that duration, not as three separate short races.
Sprint Swim
If the swim is a wave or mass start, during the first minute or two of the swim, find your place in the group and hopefully get in the draft-zone of similar-level (or slightly faster) swimmers. After this ease back a little, right through to the end of the swim. If you're a nervous swimmer, start steady and stay out of harm's way. For a pool swim, find your rhythm and settle into your pace as soon as you can.
There are several ways to pace yourself, including heart rate, pace and RPE. From a practical point of view, using RPE (feel) works well - it saves you trying to look at your watch.
Rate of Perceived Exertion (10 is your hardest)
- For the first minute or two, your intensity should be High Z4 to Low Z4 or RPE 8/9 out of 10 (this will feel hard or very hard)
- Then settle into an intensity that feels hard at 7.5 or 8 out of 10 (Z4)
Max Heart Rate
- For the first couple of minutes, your intensity should be 93 to 96% of your Maximal Heart Rate
- Then settle into 88 to 93% of your Maximal Heart Rate
Pace
- At your Critical Swim Speed
- If you’re racing in a wetsuit, make sure you base your pacing strategy on your recent wetsuit training times (and vice versa)
Sprint Bike
Pacing the bike section right will help you ride fast AND run faster off the bike. Pace judgement is vital; here are three common mistakes to avoid:
- Riding at a constant effort that is slightly too high or too low.
- Riding in bursts, ranging from easy to hard - without realising.
- Riding too hard on the hills, due to inappropriate gearing.
Use the pacing guidelines below and be realistic with your goals.
Power Output
|
Sprint Target |
% FTP |
| 1 to 1:15 hours | 99 to 102% |
| 1:15 to 1:30 hours | 96 to 99% |
| 1:30 plus hours | 93 to 96% |
Threshold Heart Rate (THR)
|
Sprint Target |
% Bike THR |
| 1 to 1:15 hours | 100 to 104% |
| 1:15 to 1:30 hours | 96 to 99% |
| 1:30 plus hours | 93 to 95% |
Rate of Perceived Exertion (where 10 is the hardest)
|
Sprint Target |
RPE | Zone |
| 1 to 1:15 hours | 8 out of 10 | High Z4 |
| 1:15 to 1:30 hours | 7/8 out of 10 | Mid Z4 |
| 1:30 plus hours | 7 out of 10 | Low Z4 |
Smart pacing throughout the bike leg will reap you rewards on the run. Keep enough in reserve for a great run (but not too much!).
Sprint Run
The finish time you do during a triathlon 5 km run will be between 60 seconds and three minutes slower than your standalone 5 km time. If you pace the swim and bike properly, you will be closer to 60 seconds than three minutes.
Threshold Heart Rate (THR)
|
Sprint Target |
% Run THR |
| 1 to 1:15 hours | 99 to 103% |
| 1:15 to 1:30 hours | 97 to 99% |
| 1:30 plus hours | 95 to 97% |
Pace
|
Sprint Target |
% Threshold Run Pace |
| 1 to 1:15 hours | 100 to 102% |
| 1:15 to 1:30 hours | 98 to 100% |
| 1:30 plus hours | 95 to 98% |
Rate of Perceived Exertion (where 10 is the hardest)
|
Sprint Target |
RPE | Zone |
| 1 to 1:15 hours | 9 out of 10 | Low Z5 |
| 1:15 to 1:30 hours | 8 out of 10 | High Z4 |
| 1:30 plus hours | 7 out of 10 | Low Z4 |
Using all three of the methods above (HR, pace and RPE) is best as none of them are entirely reliable in isolation. Many variables can affect them, such as wind direction, gradient and cardiac drift (an increase in heart rate due to heat stress).
Fitness Tests
Ensure you base your Sprint Triathlon pacing strategy on real results from fitness tests done in the last 8 weeks. DO NOT GUESS!!!
Fitness Tests To Determine Your Thresholds
Your race success will be determined by how well you paced throughout the whole race. If you ride too fast, you will struggle to hold your pace on the run. Check our article for more on Race Nutrition.
Check out our blog post for more Sprint Triathlon tips:
How to Prepare for a Sprint Triathlon Run
Good Luck for your Sprint Triathlon!
Copyright MyProCoach™ Ltd © May 2018. All rights reserved.
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