IRONMAN Time & Pace Calculator
Enter your swim, bike and run (as a time or a pace) and this triathlon pace calculator builds your IRONMAN: finish time, race clock after every leg, run splits and where you would rank among 156,576 real age-group finishers from 40 races, overall, by sex and in your age group.
IRONMAN pace chart by finish time
How age-groupers split their race depending on their finish time. Tap a row to load it into the calculator.
| Target | Swim | T1 | Bike | T2 | Run | Sample |
|---|---|---|---|---|---|---|
| 9:30 | 1:04:231:42/100m1:33/100yd | 5:08 | 4:52:4136.9 km/h23.0 mph | 3:46 | 3:24:024:50/km7:47/mi | 3,588 |
| 10:00 | 1:07:591:47/100m1:38/100yd | 5:49 | 5:06:1135.3 km/h21.9 mph | 4:15 | 3:35:475:07/km8:14/mi | 5,644 |
| 10:30 | 1:10:331:51/100m1:42/100yd | 6:30 | 5:19:0433.9 km/h21.1 mph | 4:56 | 3:48:585:26/km8:44/mi | 7,685 |
| 11:00 | 1:13:231:56/100m1:46/100yd | 7:14 | 5:32:4132.5 km/h20.2 mph | 5:33 | 4:01:085:43/km9:12/mi | 8,985 |
| 11:30 | 1:15:472:00/100m1:49/100yd | 8:03 | 5:46:0131.2 km/h19.4 mph | 6:16 | 4:13:536:01/km9:41/mi | 10,256 |
| 12:00 | 1:17:432:03/100m1:52/100yd | 8:45 | 6:00:1430.0 km/h18.6 mph | 6:54 | 4:26:246:19/km10:10/mi | 10,109 |
| 12:30 | 1:19:492:06/100m1:55/100yd | 9:32 | 6:12:0129.1 km/h18.1 mph | 7:38 | 4:41:006:40/km10:43/mi | 10,032 |
| 13:00 | 1:22:002:09/100m1:58/100yd | 10:11 | 6:26:2828.0 km/h17.4 mph | 8:15 | 4:53:076:57/km11:11/mi | 9,026 |
| 13:30 | 1:23:272:12/100m2:00/100yd | 10:51 | 6:37:5827.2 km/h16.9 mph | 8:52 | 5:08:527:19/km11:47/mi | 8,439 |
| 14:00 | 1:25:402:15/100m2:04/100yd | 11:28 | 6:50:2826.3 km/h16.4 mph | 9:25 | 5:22:597:39/km12:19/mi | 7,075 |
| 14:30 | 1:27:322:18/100m2:06/100yd | 12:02 | 7:03:2525.5 km/h15.9 mph | 10:01 | 5:37:017:59/km12:51/mi | 6,069 |
| 15:00 | 1:29:122:21/100m2:09/100yd | 12:43 | 7:15:5224.8 km/h15.4 mph | 10:32 | 5:51:418:20/km13:25/mi | 5,095 |
| 15:30 | 1:31:212:24/100m2:12/100yd | 13:10 | 7:29:3924.0 km/h14.9 mph | 10:46 | 6:05:048:39/km13:55/mi | 4,181 |
| 16:00 | 1:33:032:27/100m2:14/100yd | 13:50 | 7:41:5823.4 km/h14.5 mph | 11:04 | 6:20:069:00/km14:30/mi | 3,021 |
FAQ
How long does an IRONMAN take?
The average age-grouper finishes an IRONMAN in 12:33 (median 12:25): 12:25 for men and 13:15 for women. The standard cutoff to finish is 17:00 from the start.
What is a good IRONMAN time?
Under 12:25 puts you in the faster half of age-groupers; under 11:08, in the top 25%; and under 10:10, in the top 10%.
How long is each leg of an IRONMAN?
Median age-group times are 1:18:04 for the 3.8 km swim (2:03/100m or 1:53/100yd), 6:07:23 for the 180.2 km bike (29.4 km/h or 18.3 mph) and 4:36:25 for the 42.2 km run (6:33/km or 10:32/mi).
What pace do I need for a sub-12 hour IRONMAN?
Age-groupers finishing around 12 hours swim 1:17:43 (2:03/100m or 1:52/100yd), ride 6:00:14 (30.0 km/h or 18.6 mph) and run 4:26:24 (6:19/km or 10:10/mi), with 15:39 of transitions.
How we calculate it
The chart comes from age-group finishers (no PROs) of 103 comparable editions of 40 races, excluding World Championships and shortened legs. For each target we take everyone who finished within ±10 minutes, the median share of their time spent on each leg, and scale it so the plan adds up to the target exactly. Paces assume a 3.8 km swim, a 180.2 km bike and a 42.2 km run; real courses vary a little.
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