The standard distance
Olympic distance is 1500 m swimming, 40 km cycling and 10 km running — the format raced at the Olympics and at most ITU age-group world championships. It rewards aerobic fitness more than a sprint, and pacing errors are harder to recover from.
Bike pacing decides the run
Ride the bike about 5% easier than you could for 40 km alone. The run is where the race is lost: athletes who average 90% of threshold on the bike often run 30–60 seconds per kilometre slower than their open 10K pace. The run split column shows what your entered pace produces, so you can test both scenarios.
Drafting and course
Age-group racing is usually non-drafting, which means the bike leg is an individual effort and pacing is steady. Draft-legal racing changes the tactics entirely. The calculator assumes non-drafting and a flat course; add 1–3 minutes for a hilly bike.
Frequently Asked Questions
What is a good Olympic triathlon time?
2:20–2:40 is a strong age-group result; sub-2:10 is competitive. First-timers often finish around 3:00.
How much does the run slow down?
Typically 3–6% compared with an open 10K, more if the bike was too hard or the day is hot.
Should I use a power meter?
It helps pacing, but the calculator only needs average speed. If you have power, ride to a target rather than chasing speed on descents.
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Privacy & your data
SwimRunPace calculates everything in your browser. Distances, times and body weights are never uploaded — there is no account, no server-side record and no training history stored between visits.