Triathlon pacing is one system: the swim sets up the bike, the bike sets up the run. A bad run is rarely just a run problem. Training, nutrition and fatigue all play a part, but riding too hard is the surest way to ruin it.
Race pacing targets are what you plan to hold on race day — swim, bike, and run as a percentage of your CSS, FTP and FT. How the bike percentage works is in the Bike section below.
Current thresholds matter — the same CSS, FTP, and FT behind your training zones and workout intensities. Set them on Threshold Testing — protocols are in how to test — or sync from a clean race in the Race Vault. Then open the Race Simulator: pick your distance (or drop your race bike GPX), see your swim, bike and run targets and an estimated finish time, and lock in numbers well before race day.
The Race Simulator applies targets from your profile — e.g. Olympic 100% CSS / 85% FTP / 90% FT; 70.3 95% / 80% / 86%; Ironman 94% / 75% / 80%. Load a course GPX PRO to pace on real elevation. Update thresholds on Threshold Testing or from a clean race in the Race Vault.
Philosophy
Conserve to Perform
Triathlon rewards restraint — even more as distance increases. Holding back on the bike to run well beats hammering the bike and walking. On the run, aim for even or negative splits — second half at least as fast as the first.
Targets
WattX Targets by Distance
- Swim105% CSS
- Bike95% FTP
- Run96% FT
Short, near-maximal — restraint still matters on the bike.
- Swim95% CSS
- Bike80% FTP
- Run86% FT
Restraint on the bike is the skill.
- Swim94% CSS
- Bike75% FTP
- Run80% FT
Fuel and run legs trump bike heroics.
These are leg targets for the full distance. On the run, hold the planned pace across the whole leg. How the bike percentage works is below.
For Olympic-specific execution, see Olympic distance.
Swim
Swim: Controlled Start
Bike
Bike: The Critical Decision
What the percentage means. The FTP % is the power you hold when the road is flat. On climbs, power rises; on descents, it falls, and you stop pedalling when the descent carries you. Normalised and average power are what the ride produces, not targets. Watch them if you like, but don’t ride to keep them on the percentage.
Terrain: power follows the road
On climbs, power goes up by about 3 percentage points of FTP for each 1% of grade, and it stops at FTP. On descents it comes down by the same amount. The Race Simulator uses the same model when you load a course:
Course GPX in the simulator PRO
Drop your race bike GPX into the Race Simulator to pace on real elevation. The model uses your power, weight, garage bike type (CdA), and the course profile. Treat the bike split as a planning estimate for calm conditions — wind and race chaos are not modelled. Course upload and the in-depth course card require an active WattX plan.
Practise that pacing on long rides so race day feels familiar.
If you cannot ride with power, use RPE 6–7/10 — comfortably hard, not a crit.
T2
T2: Do Not Sprint Out
Cycling legs make early run pace feel easier than it is. Check pace in the first 200 m and deliberately slow if you are ahead of plan.
Run
Run: Patience, Then Build
If your fuelling was right, you should get stronger through the last quarter.
Before & after
Before and After Race Day
Lock targets in the Race Simulator weeks out — not in transition.
Load the bike course GPX in the simulator when you have it; still walk the run and transition flow on maps or a course visit.
Feed predicted splits into Nutrition Strategy.
After the race, log in the Race Vault — Race Analysis Explained compares execution and can suggest threshold syncs.
For kit and race-week logistics, see race week.