Pacing for Triathlon Events

Whatever triathlon distance you’re racing, pacing matters. Use the Triathlon Race Pace Calculator to plan a pacing strategy based on your fitness and race distance. 

This page links you to specific pacing guides for: sprint, Olympic, half-distance (IRONMAN 70.3), and full-distance (IRONMAN 140.6) events. 

Why Pacing Matters

Smart pacing helps you:

• Avoid burnout early in the race
• Maintain energy and stamina through swim, bike and run
• Run stronger at the end instead of struggling with fatigue
• Execute your nutrition and hydration plan more effectively

How to Use the Race Pace Calculator

• Enter your recent threshold values (e.g. FTP, pace, heart rate) or perceived effort (RPE).
• Select your planned race distance (Sprint / Olympic / Half / Full).
• The calculator will suggest pacing targets for each leg — swim, bike, run.

Use those pace targets to guide your effort on race day rather than racing “by feel” alone.

Recommended Pacing Approach (General Rules)

• Treat the triathlon as a single continuous race, not three separate efforts. Push your body based on the full race demand, not on individual discipline times.
• Use measured data whenever possible — power, heart rate or pace — instead of relying on speed alone (which can vary due to conditions).
• If you lack power or heart-rate data, use Rate of Perceived Exertion (RPE) — it’s a practical, “feel-based” guide that helps you respond to how your body feels, not just numbers.

Next Steps: Choose the Right Guide for Your Race

From this article, follow the link for your race distance to get discipline-specific pacing advice:

• Sprint Triathlon
• Olympic Triathlon
• Half-Distance (IRONMAN 70.3)
• Full-Distance (IRONMAN 140.6)

Each guide covers swim, bike, and run pacing — and shows you how to preserve energy and finish strong. 

Copyright MyProCoach® Ltd © May 2018. All rights reserved.