Triathlon Pace Converter
Convert running pace, cycling speed, and swimming pace between all common units — and instantly see your projected split times for every triathlon distance.
How do you convert triathlon paces between units?
Run pace converts between min/km and min/mile using ×1.609. Bike converts between kph and mph using ×0.621. Swim converts between /100m and /100yd using ×0.914. This tool handles all three plus predicted splits for sprint, Olympic, 70.3 and Ironman — useful for comparing training zones written in one unit to race targets written in another.
- Run: min/km × 1.609 = min/mile
- Bike: kph × 0.621 = mph
- Swim: time per 100m × 0.914 = time per 100yd
- All: race time = pace × distance
Common Triathlon Pace Benchmarks
| Level | Run pace | Bike speed | Swim pace |
|---|---|---|---|
| Beginner | 7:00–8:00 /km | 22–27 km/h | 2:30–3:30 /100m |
| Intermediate | 5:00–7:00 /km | 28–33 km/h | 1:45–2:30 /100m |
| Experienced | 4:00–5:00 /km | 34–40 km/h | 1:20–1:45 /100m |
| Elite/Pro | Under 3:30 /km | 40+ km/h | Under 1:10 /100m |
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Pace Converter FAQ
Scientific References
Analysis of physiological demands and pacing across triathlon disciplines
Research on open water swimming factors affecting pace
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