Plan triathlon segment times.
Each discipline uses its own natural pace unit — minutes per 100 m swimming, kilometres per hour cycling, minutes per kilometre running — so the splits have to be computed separately and then summed. Transitions are included as a fixed allowance that grows with race length. On every standard distance the bike is over half the total time, which is why cycling improvements move a finish time most.
Triathlon split times
Swim minutes = swim km x 10 x pace per 100 m; bike minutes = bike km / speed x 60; run minutes = run km x pace; total adds a transition allowance
These figures are population-average estimates for training and recreational planning only and are not medical advice. Individual responses vary widely. Consult a qualified health professional before starting or significantly changing an exercise programme, particularly if you have any medical condition. Official dimensions, rules and timings should be confirmed against the governing body for your sport.
The bike, in almost every case — it is more than half the race time, so a small percentage gain there saves more minutes than the same gain in swimming.
Two to four minutes combined for a well-practised short-course athlete, considerably longer at half and full distance where nutrition and kit changes are involved.
No — expect to run slower off the bike. Adding 10-20 seconds per kilometre to your standalone pace produces a more realistic projection.