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Sports • Triathlon Split & Coggan FTP Power

Triathlon Split & Coggan FTP Power

Predict finish times for Sprint, Olympic, 70.3 Half, and 140.6 Full Ironman with 7 Coggan FTP cycling power zones and race fuel.

Multi-Sport & Ironman Science

Triathlon Split Time, FTP Power & Nutrition Suite

Total Triathlon Finishing Time
2h 30m
Total Duration: 150 Minutes across 3 Disciplines and 2 Transitions.
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Calculation Guide & Reference

Triathlon Split Time Mathematics

Triathlon calculator predicts total finish time from swim, bike, and run splits plus transitions, for Sprint, Olympic, 70.3, and Ironman distances.

Standardized Mathematical Formula
Total Time = Swim + T1 + Bike + T2 + Run

Total race time is the sum of all five race segments: the swim leg, the first transition (T1, swim-to-bike), the bike leg, the second transition (T2, bike-to-run), and the run leg.

Variables:
T1 / T2:Transition time between disciplines (changing gear)
How It Works (Step-by-Step)
  • 1Choose a race distance preset (Sprint, Olympic, 70.3, or Full Ironman) or enter custom splits.
  • 2View your total predicted finish time.
Real-World Numerical Example
An Olympic-Distance Triathlon

A triathlete plans splits for an Olympic-distance race: 28 min swim, 3 min T1, 72 min bike, 2 min T2, and 45 min run.

•Total minutes: 28 + 3 + 72 + 2 + 45 = 150 minutes.
•Converted to hours: 150 ÷ 60 = 2 hours, remainder 30 minutes.
Result: The predicted total finish time is 2 hours 30 minutes.
Calculation Best Practices & Tips
Use the Brzycki formula (1RM = Weight / (1.0278 - 0.0278 * Reps)) for sub-maximal sets between 2 and 10 repetitions.
Pace consistency during the first half of a marathon is the single greatest predictor of achieving personal record finish times.

Frequently Asked Questions (FAQ)

A 1.5 km swim, 40 km bike, and 10 km run — roughly a quarter of the distance of a Full (140.6-mile) Ironman.

Functional Threshold Power (FTP) is the highest average power (in watts) a cyclist can sustain for about one hour — it's used to define seven training power zones, from active recovery up to neuromuscular sprint power.

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