Triathlon pacing is one system: the swim sets up the bike, the bike sets up the run. Run blow-ups are rarely only a run problem — wrong training, nutrition, or fatigue all play a part — but pacing too hard on the bike is one of the biggest ways to guarantee a rough run.
Race pacing targets are what you plan to hold on race day — swim, bike, and run as % of CSS, FTP, and FT: CSS (Critical Swim Speed), FTP (Functional Threshold Power), and FT (Functional Threshold pace).
Current thresholds matter — the same CSS, FTP, and FT behind your Training Zones and Workout Intensities. Set them using our Test tool — see How to Test Your Thresholds for protocols — or sync from a clean race in the Race Vault. Then open the Race Simulator: pick your distance, see swim, bike, and run targets and a predicted 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 / 100% FT; 70.3 95% / 80% / 95%; Ironman 85% / 70% / 89%. Update thresholds on our [Test](/test) tool 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
- Run104% FT
Short, near-maximal — restraint still matters on the bike.
- Swim95% CSS
- Bike80% FTP
- Run95% FT
Restraint on the bike is the skill.
- Swim85% CSS
- Bike70% FTP
- Run89% FT
Fuel and run legs trump bike heroics.
These are average targets over the full leg. You will go above target on climbs and below on descents; what matters is the average power or pace for the whole bike (and the whole run), not chasing every 30-second reading. The Race Simulator percentages are built around that idea.
For Olympic-specific execution, see Olympic Race Explained.
Swim
Swim: Controlled Start
Bike
Bike: The Critical Decision
On climbs sit above target briefly; keep the leg average near plan. On descents, ease off — do not bank time you pay on the run.
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 Nutrition was right, the last quarter should feel increasingly strong.
Before & after
Before and After Race Day
Lock targets in the Race Simulator weeks out — not in transition.
Study the course: bike route, run sections, transition flow.
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 Explained.