Swim Pace Calculator
1.9 km in 45 minutes is a pace of 2:22 per 100 m
Swimming 1.9 km in 45 minutes requires a pace of 2:22 per 100 m (23:40 per km / 38:05 per mile). This distance is the Ironman 70.3 swim (1.9 km).
At 2:22/100 m, each 25 m lap takes 0:36 and each 50 m length takes 1:11. To check a different time for 1.9 km, or to explore pool and open-water splits, use the calculator below.
Pace breakdown
| Distance | 1.9 km |
| Target time | 45 minutes |
| Pace per 100 m | 2:22 |
| Pace per km | 23:40 |
| Pace per mile | 38:05 |
Training paces at 2:22/100 m
Derived from your 2:22/100 m race pace using the same formula as the Swim Pace Calculator.
| Easy (warm-up / recovery) | 2:43/100 m |
| Aerobic base | 2:29/100 m |
| Threshold | 2:15/100 m |
| Build sets | 2:08/100 m |
| Sprint intervals | 2:01/100 m |
| Lap pace (25 m pool) | 0:36/lap |
Try a different time for 1.9 km
- 1.9 km in 25 minutes = 1:19/100 m
- 1.9 km in 28 minutes = 1:28/100 m
- 1.9 km in 30 minutes = 1:35/100 m
- 1.9 km in 33 minutes = 1:44/100 m
- 1.9 km in 35 minutes = 1:51/100 m
- 1.9 km in 38 minutes = 2:00/100 m
- 1.9 km in 40 minutes = 2:06/100 m
- 1.9 km in 43 minutes = 2:16/100 m
- More times available above and below
Want to calculate a different pairing? Open the Swim Pace Calculator to enter any distance and time, see pool and open-water splits, and build your training zones.