Triathlon Calculator: Estimate Your Times
Your Estimation Data
Swim Parameters
Bike Parameters
Run Parameters
Transitions
Simulation Results
| Segment | Distance | Pace/Target | Estimated Time |
|---|
Time Distribution by Segment
Frequently Asked Questions about the Triathlon Calculator
VMA (Maximum Aerobic Speed) represents the maximum running speed an athlete can sustain aerobically. It is a key indicator for planning race paces, especially on the running segments of a triathlon. Knowing your VMA allows you to adapt your effort to avoid premature fatigue and optimize performance.
VMA serves as the basis for defining training and race paces. In competition, it is recommended to run between 75% and 85% of your VMA depending on the triathlon distance. For example, on an Ironman, you should aim for a more moderate pace to last the duration, while on a sprint, a higher intensity is possible.
FTP (Functional Threshold Power) is the maximum power a cyclist can maintain for approximately one hour. In triathlon, managing your cycling effort based on FTP helps avoid overexertion and save energy for the run. Staying around 70-85% of your FTP depending on the triathlon distance is an effective strategy.
FTP provides a reference for pacing your effort on the bike. On a flat course, you can get close to your FTP without major risk, while on a hilly course with significant elevation gain, you need to modulate power on climbs to avoid excessive fatigue, focusing on percentage of FTP management and monitoring heart rate.
Elevation gain increases difficulty and requires more muscular and cardiovascular effort. On the bike, it causes power spikes that must be well managed to avoid prematurely depleting reserves. Running uphill requires adapting pace and technique to preserve energy, especially on long-distance formats.
Weather conditions strongly influence performance. Heat and humidity increase fatigue and dehydration risk, requiring reduced intensity and strict hydration management. Wind can slow you down on the bike and increase energy expenditure. Adapting your pace based on these factors is essential to finish the race in good condition.