TriSplits › Race-Day Plan

Triathlon race-day plan generator

Pick your race, enter your paces, and get a printable race-day plan — course-corrected splits and clock times, a fueling schedule tailored to you, and leg-by-leg reminders. Built from your real numbers, ready to tape to your bike or print for special-needs.

Your race & numbers

Race

Start time

Plan for race-day heat

Your paces

🏊 Swim pace /100m

🚴 Bike speed

mph

🏃 Run pace /mile

T1 / T2

min ea

Fueling — tailored to you

Body weight

Sweat rate how much you lose & how salty

Carb intake

At a glance

Projected finish

—

total carbs

—

total fluid

—

total sodium

Opens your device's print dialog — choose “Save as PDF” to keep it.

More triathlon tools

How the race-day plan is built

Three of our tools, combined into one plan for your specific race:

Course-corrected pacing. Your flat-course paces are adjusted for the race you picked — elevation, swim current and (optionally) heat — using the same model as the course calculator. That gives realistic splits, clock times and cutoff margins.

Personalized fueling. Carbs come from your chosen hourly intake; fluid and sodium are scaled to your body weight, sweat rate and the race-day heat, then turned into totals plus gel/bottle counts and a timing cadence.

Reminders. Short, leg-by-leg cues for the mistakes that cost most first-timers the day.

It's a planning template, not coaching. Fueling is a sensible starting range — practise it in training, never try anything new on race day, and follow your event's official athlete guide. Elevation/heat figures are approximate.

Frequently asked questions

How do I download the plan?

Hit Print / Save as PDF. It opens your device's print dialog — choose “Save as PDF” (every phone and computer can) to keep or share it. The print version is a clean one-pager with just the plan.

How much should I eat and drink in an Ironman?

A common target is 60–100 g of carbs, ~500–1,000 mg of sodium and 500–800 ml of fluid per hour, with the fluid and sodium higher for bigger or heavier/saltier sweaters and in the heat. This tool turns those into your totals and a schedule.

Why are my splits slower than a flat prediction?

Because the plan corrects for the actual course — climbing, swim current and heat all move your splits. See the course comparison for how the races stack up.