Ironman Swim Pace Chart

A swim pace chart helps swimmers track their speed by breaking down how long it takes them to swim specific distances.

A triathlon swim pace chart builds on that, helping swimmers estimate the time it will take to complete the swim segment of the race.

Gatebreak's swim pace chart works with meters or yards, using your min/100 meters or min/100 yards. To the right of each pace, you'll find the estimated swim pace for sprint, Olympic, half Ironman, and full Ironman distance triathlons.

If you're unfamiliar with triathlon swim distance, you're not alone. Triathlon swim distances can be confusing, especially when mixing imperial and metric distances and paces. Many local short-course races use non-standard swim distances, which only adds to the ambiguity.

Wondering how to convert an Ironman swim to meters?

Or, maybe you're just trying to convert an Olympic distance triathlon to yards.

Here's a chart to help make sense of common triathlon swim distances:

Short answer, yes!

Medium answer: Find your target swim pace in the left-most column of the chart. Then, scroll over to the right - in the last column, you'll find an estimated time for that pace in a full Ironman swim course. If you're racing a half Ironman, you'll find that in the column just left of the full distance. Hint: your half Ironman swim time estimate is half that of the full.

A good Olympic distance triathlon swim pace ranges from 1:45-2:15 per 100 meters for recreational triathletes, completing the 1.5km swim in 26-34 minutes. Competitive age group swimmers target 1:30-1:45 per 100m (23-26 minutes), while elite triathletes maintain sub-1:30 pace for times under 23 minutes.

Your swimming pace for triathlon should prioritize energy conservation for the bike and run - aim for a conversational effort that feels controlled and sustainable rather than pushing maximum speed.

Most Olympic distance triathlon swim cut off times range from 45-60 minutes, though specific limits vary by race organization. USA Triathlon events typically allow 1 hour and 10 minutes for the swim portion, while other races may set stricter 45-50 minute cutoffs.

The generous Olympic triathlon swim cut off time accommodates various swimming abilities, but athletes should target finishing the 1.5km swim in 35-40 minutes to stay comfortably ahead of elimination and preserve energy for cycling and running.

A good half Ironman swim time for recreational triathletes ranges from 35-45 minutes for the 1.2-mile (1.9km) distance. Age group competitors typically target 30-40 minutes, while competitive swimmers aim for 28-35 minutes. Elite half Ironman swimmers complete the distance in 22-28 minutes.

Your half Ironman swim time should feel controlled and sustainable - focus on smooth technique and sighting efficiency rather than maximum speed to preserve energy for the 56-mile bike and 13.1-mile run ahead.

Half Ironman swim cut off time is typically 1 hour and 10 minutes, though this varies by race organization. Ironman 70.3 swim cut off time specifically is set at 1:10 for official Ironman Corporation events. Most half distance races allow 60-75 minutes for the swim portion, providing adequate time for swimmers of all abilities.

Athletes should target completing the 1.9km swim in 40-50 minutes to stay well ahead of the cutoff and maintain a comfortable buffer for race day conditions.

A good full Ironman swim time ranges from 1:10-1:30 for recreational triathletes completing the 2.4-mile (3.8km) distance. Age group competitors typically target 1:00-1:20, while competitive swimmers aim for 55-70 minutes. Elite Ironman swimmers finish in 45-55 minutes.

Your Ironman swim time should emphasize efficiency and energy conservation over speed - the swim represents only 10% of total race time, so focus on smooth technique and staying relaxed to preserve energy for the 112-mile bike and 26.2-mile run marathon ahead.

While there are a few common triathlon race distances, events vary based on the facilities and courses available. If your event uses a non-standard swim event, like a serpentine swim course or a super-sprint triathlon, check out our Triathlon Calculator.

Gatebreak's Triathlon Calculator is flexible - enter custom swim distances and experiment with your target swim pace, in meters or yards. It will help you understand all of the timing aspects of your race. After all, the bike is normally the longest stretch, and shaving a couple of minutes of your transition times might be easier than getting faster in the pool. Train smarter, race harder!