Ironman Calculator

Plan your full distance Ironman with pacing, nutrition, and cutoff calculations

Race Inputs

Swim: 3.86 km

Bike: 180.25 km

Run: 42.2 km

Swim Pace (min/100m)

FTP (watts)

Bike NP Target (watts)

Run Pace (min/km)

Body Weight (kg)

14:24:50

Swim (3.86 km)1:17:12

Bike (180.25 km)8:45:26

Run (42.2 km)4:13:12

Swim Cutoff(2:20:00)

PASS

Bike Cutoff(10:30:00)

PASS

Finish Cutoff(17:00:00)

PASS

5178

Total Calories

60g

Carbs/Hour

10L

Total Fluid

6489mg

Sodium

Intensity Factor0.72

Estimated TSS454

Target NP (72% FTP)180w