Predict your finish time for the full distance triathlon in Wales from your swim, bike and run numbers, with the course climbing and typical race-day conditions already built in. Then use the course notes below to plan your pacing and fuelling.
170 full and half distance courses, or choose Custom course.
Air and water temperatures are filled in from the race's typical race-day values. Change them to the forecast closer to race day.
Threshold pace comes from a 400 m and 200 m test: (400 time − 200 time) ÷ 2.
Left empty, we use 4:00 and 2:30 for a half, 6:00 and 4:00 for a full.
Before we send your report: your fuelling
Check the label on the gel you train with. We use these answers to build your bike and run fuelling timelines.
Get your full race report by email: swim, bike and run targets, power and pace for every leg, a bike and run fuelling timeline, and course notes.
Course figures are approximate, from the official course maps. Courses can change from year to year, so check the race website before race day. This race is part of the IRONMAN® series. Endurance Lab is not affiliated with or endorsed by IRONMAN.
3.8 km. A sea swim with typical water around 17°C, so expect a wetsuit swim.
180 km with about 2,685 m of climbing. One of the hilliest full-distance bike courses in our predictor.
42.2 km with about 517 m of climbing. The hilliest full-distance run in our predictor.
Air around 20°C on race day.
Bike. With this much climbing, pace by power or heart rate and keep the climbs controlled, especially in the first half. The predictor sets your bike intensity from your FTP and expected bike time, adds about 5% power on the climbs and eases off on the descents.
Run. Expect to run about 12% slower than your fresh run form (more if it is your first full distance). With the hilliest run in our predictor, run the climbs by effort and use the descents to recover.
Fuelling. Most athletes aim for 60–90 g of carbohydrate per hour on the bike, and keep fuelling on the run. If you use caffeine, it usually works best late on the bike and in the second half of the run. The predictor’s emailed report gives you a gel-by-gel timeline for both.
In person at the Endurance Lab studio in Dún Laoghaire, before you travel and once you are home.
A precision tune before you pack the bike for Wales. From €110, drop-off in Dún Laoghaire. See bike services →
Before you travel or once you are home, a 60-minute sports massage. €60. Book a sports massage →
Turn the prediction into a race. Pick the support that fits your build-up.
A plan built around you, your results and this course, adjusted week by week by your coach. See triathlon coaching →
A lactate or VO2max test sets your real swim, bike and run zones, and a bike fit makes your race position sustainable. Triathlon testing → Bike fit →
Structured triathlon plans on the Endurance Lab 7-zone method, with heart rate, pace or power options. One plan, one purchase. See the plans →
Carbohydrate, fluid and sodium targets for race day, with a gel timeline. Plan your fuelling →
More triathlon race guides. Full distance: Cascais · Lanzarote · Nice · Leeds. Half distance: Cascais · Bolton.
More free tools: Triathlon race predictor · Fuelling calculator · All free tools
