How To Calculate Race Speed For Triathlons

If you participate in a modern triathlon, chances are you won't need to calculate your race time. You'll be wearing a timing chip that records when you enter and leave the race. You turn in the chip after the race and a computer figures your time. Even without the chip, the process is simple. Start the clock when you enter the water and stop it when you finish running. Triathlons include your transition times in the time for the race. The tricky part is in estimating your race time when practicing for the triathlon, when you're working the various elements separately and out of context.

Step 1

Record your time during the sessions three and four weeks prior to race day. During subsequent weeks you should tone down your rate slightly to let your body rest for the competition.

Step 2

Time each of your individual workouts during the week you're checking your time. Get at least two workouts of each kind of training: swimming, running and biking. Average your times for each.

Step 3

Make at least two of your training sessions a "brick": a workout including two race elements. One should be swim and bike, and one should be bike and run, following the standard progress of triathlon elements. Time your transitions during those bricks. If you do more than two, average the times for like transitions.

Step 4

Total your average times for swim, bike, run and transitions.

Step 5

Use your estimated time for two purposes. First, it can give you a goal time for the run. Second, many triathlons will ask you for pace estimates in order to establish heats of similar speeds.