Cycling Calculator
Calculate your cycling speed, finish time, and training paces for triathlon and road cycling distances from sprint triathlons to centuries.
How do you calculate triathlon bike split time?
Bike split time = distance ÷ average speed. An Olympic 40 km bike at 30 kph = 80 minutes. Most age-groupers race 28–35 kph for Olympic, 30–38 kph for 70.3, and 28–34 kph for Ironman (pace drops as the race gets longer). Pace with power (% of FTP) rather than speed if you have a power meter — speed varies too much with wind and terrain.
- Sprint (20 km): 30–40 min at threshold effort
- Olympic (40 km): 70–90 min at 85–90% threshold
- 70.3 (90 km): 2:20–3:00 at 75–85% FTP
- Ironman (180 km): 5–7 h at 65–75% FTP
Cycling Calculator
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