Triathlon race predictor.
Physics-based bike model with race-specific elevation for Sprint, Olympic, 70.3 and Ironman. Predicts every split + total finish, W/kg, carbs and fluid.
Frequently asked
How accurate is this triathlon predictor?
Physics-based bike modeling + fatigue adjustments. Typically within 3-5% when inputs are honest. Hilly races (Lake Placid, Wisconsin, St. George) improve in accuracy when you enter actual bike elevation.
What's a good W/kg for an Ironman?
Age-groupers race 2.5-3.1 W/kg. Sub-10 hr typically 2.8+. Elite pros 3.5+. For 70.3 aim 2.8-3.3.
How much carbs per hour during the race?
60-90 g/hr on the bike, 30-60 g/hr on the run. Total scales with race duration. Always rehearse fueling at race intensity.
Does elevation gain really slow my bike split?
Yes — ~2-3 min/hr added per 1000 ft of climbing at steady watts. Lake Placid's 6,625 ft costs 15-20 minutes vs. a flat course at the same W/kg.
VDOT calculator
Jack Daniels run pace predictor — set your triathlon run leg with the right Easy / Threshold / Interval paces.
FTP calculator
Cycling Functional Threshold Power and 7 Coggan zones — anchor every bike split.
Half Ironman (70.3) time predictor
Dedicated 70.3 calculator with realistic bike-to-run fade and transitions.
Ironman time predictor
Full-distance Ironman calculator — splits, transitions, fueling and pacing.
Splits are the goal. Coaching is the path.
1:1 coaching turns predicted splits into actual ones — race-specific pacing, brick logic, and taper that works.
Boston-based · Trilingual EN/PT/ES · RRCA · USAT · TrainingPeaks L2 · 12× Boston qualifier