Pick your race, add your swim, bike and run numbers, and get a predicted time for every leg, adjusted for the course climbing and the weather. Then get the full report by email: power and pace targets, plus a bike and run fuelling timeline.
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.
Three legs, one race-day plan.
Your threshold pace (CSS), adjusted for race distance, open water and wetsuit.
A physics model turns your FTP, weight and bike set-up into speed over the real climbing of the course, at a % of FTP that leaves legs for the run.
Your open-run potential from a recent race, slowed for running off the bike, then adjusted for hills and heat.
Most triathletes lose their run on the bike. Hold your target power, especially in the first hour, and the run takes care of itself.
Turn the prediction into a race.
Sprint, Olympic and half distance plans built on the Endurance Lab 7-zone method. See the plans →
Racing a marathon or a half? Predict your time and pacing. Predict my run →
A plan built around you, your numbers and your race. See triathlon coaching →
