Race the course you're
actually racing.
TriMaps turns a real race GPX file into a swim–bike–run pacing plan built from your target power, your pace, and the course's actual hills and wind — not a flat-road guess.
Real course physics
Bike splits are solved from a gravity, rolling-resistance and aerodynamic-drag power balance on the course's actual gradient and GPS heading — so climbs, descents and wind direction all show up in your time, not just distance.
Grade-adjusted run pace
Upload a run GPX and your flat off-bike pace is adjusted segment by segment for the terrain, using a running cost-of-locomotion model, plus a heat and humidity nudge for race-day conditions.
Segment-by-segment splits
Full elevation and speed charts, split tables by km or mile, and a nutrition & hydration plan sized to your race duration and the heat.
Coached training plans
Pair your pacing plan with a structured build — starting with an 8-week novice triathlon plan, with more distances and levels on the way.
How it works
Choose a real sample race or drop in your own bike and run GPX files.
Target bike power, off-bike run pace, swim pace, and expected race-day conditions.
A full swim–T1–bike–T2–run pacing plan, segment splits, and a nutrition strategy — built from the actual course.
Racing something this season?
I coach triathletes from first sprint to full distance — and every athlete I work with gets their race paced off the real course, not a flat-road guess. Tell me what you're training for and I'll tell you honestly whether I can help.
Work with meBike course
Real course GPXBike effort
Advanced aerodynamics
Run course
Real course GPXSwim & transitions
Conditions
Manual inputCourse profile
Example inputs loaded — edit anything to build your ownPacing plan
Adjusted for hills, wind, heat & humiditySegment splits
Nutrition & hydration
Race-day notes
Estimates assume steady effort at your target power and pace, with no drafting, mechanical stops, or late-race fade — treat this as a planning baseline, not a guarantee. Bike speed is solved from a gravity + rolling-resistance + aerodynamic-drag power balance on your course's actual gradient profile, with wind treated as a head/tailwind component from the course's real GPS heading at each point; downhill speed is capped for safety. Run pacing (when a run GPX is uploaded) is grade-adjusted using a running cost-of-locomotion model, so hills cost more than their distance alone suggests, and is then nudged slower for heat and humidity using a simple heuristic — not a rigorous physiological (WBGT) model.
How the numbers are calculated
power = rolling resistance + climbing + aerodynamic drag for speed on every segment of the course's elevation profile, then summing segment times. Your position and road-surface choices set CdA (drag area) and Crr (rolling resistance); both are overridable under Advanced. Wind is applied per segment using the course's actual GPS-derived heading, so a headwind slows a segment and a tailwind assists it — the same course rides differently depending on which way you're pointed into the wind. Air density is estimated from your entered temperature and the course's average elevation (thinner air at altitude means less drag), and can be overridden manually. Run pacing applies a grade-adjustment curve (based on Minetti's running cost-of-locomotion model) to your flat off-bike pace when a run GPX is supplied, so a hilly run course slows you down realistically instead of using one flat number end to end; a heat/humidity heuristic then applies a small extra slowdown above roughly 17°C effective temperature — negligible on a mild day, more noticeable in genuine race-day heat. Treat the heat adjustment as a rough guide, not a medical or physiological guarantee.
Base Triathlon
Calculator.
A simple flat-course time estimate from your swim pace, bike speed and run pace — no GPX file needed. Every distance is editable, so a course that's a bit short or long still works. For a plan built from a real course's hills, wind and heat, use the full Course & Pacing tool instead.
Race distance
Swim
Bike
Run
Transitions
Estimated finish time
Flat-course estimateThis assumes a flat course and steady effort throughout — no hills, wind, or heat adjustment. It's a quick ballpark for comparing paces or setting a rough goal, not a race-specific plan. Sample paces and distances are just a starting point — edit anything.
Coaching Plans.
Structured training plans to pair with your pacing plan — starting with an 8-week block for anyone new to triathlon, whether or not you've entered a race yet.
8-Week Novice Triathlon Plan
A beginner-friendly first block for someone new to triathlon — no race required. Six sessions a week across swim, bike and run, building from zero intensity in week 1 to your first real intervals by week 4, a peak week, a deliberate recovery week, and a final week that proves the progress against your own smart watch numbers.
Anyone new to structured exercise, or with any underlying health concerns, should check with a doctor before starting. More plans and distances are on the way.
Racing something this season?
I coach triathletes from first sprint to full distance — and every athlete I work with gets their race paced off the real course, not a flat-road guess. Tell me what you're training for and I'll tell you honestly whether I can help.
Work with me