| mph | kph | min/mile | min/k | Super Sprint | Sprint | Olympic | PTO 100km | Half IRONMAN | IRONMAN |
|---|---|---|---|---|---|---|---|---|---|
| 3.0 | 4.8 | 0:20:00 | 0:12:26 | 0:31:04 | 1:02:08 | 2:04:16 | 3:43:42 | 4:22:00 | 8:44:00 |
| 3.1 | 5.0 | 0:19:21 | 0:12:02 | 0:30:04 | 1:00:08 | 2:00:16 | 3:36:29 | 4:13:33 | 8:27:06 |
| 3.2 | 5.1 | 0:18:45 | 0:11:39 | 0:29:08 | 0:58:15 | 1:56:30 | 3:29:43 | 4:05:38 | 8:11:15 |
| 3.3 | 5.3 | 0:18:11 | 0:11:18 | 0:28:15 | 0:56:29 | 1:52:59 | 3:23:22 | 3:58:11 | 7:56:22 |
| 3.4 | 5.5 | 0:17:39 | 0:10:58 | 0:27:25 | 0:54:50 | 1:49:39 | 3:17:23 | 3:51:11 | 7:42:21 |
| 3.5 | 5.6 | 0:17:09 | 0:10:39 | 0:26:38 | 0:53:16 | 1:46:31 | 3:11:44 | 3:44:34 | 7:29:09 |
| 3.6 | 5.8 | 0:16:40 | 0:10:21 | 0:25:53 | 0:51:47 | 1:43:34 | 3:06:25 | 3:38:20 | 7:16:40 |
| 3.7 | 6.0 | 0:16:13 | 0:10:05 | 0:25:11 | 0:50:23 | 1:40:46 | 3:01:22 | 3:32:26 | 7:04:52 |
| 3.8 | 6.1 | 0:15:47 | 0:09:49 | 0:24:32 | 0:49:03 | 1:38:07 | 2:56:36 | 3:26:51 | 6:53:41 |
| 3.9 | 6.3 | 0:15:23 | 0:09:34 | 0:23:54 | 0:47:48 | 1:35:36 | 2:52:04 | 3:21:32 | 6:43:05 |
| 4.0 | 6.4 | 0:15:00 | 0:09:19 | 0:23:18 | 0:46:36 | 1:33:12 | 2:47:46 | 3:16:30 | 6:33:00 |
| 4.1 | 6.6 | 0:14:38 | 0:09:06 | 0:22:44 | 0:45:28 | 1:30:56 | 2:43:41 | 3:11:42 | 6:23:25 |
| 4.2 | 6.8 | 0:14:17 | 0:08:53 | 0:22:12 | 0:44:23 | 1:28:46 | 2:39:47 | 3:07:09 | 6:14:17 |
| 4.3 | 6.9 | 0:13:57 | 0:08:40 | 0:21:41 | 0:43:21 | 1:26:42 | 2:36:04 | 3:02:47 | 6:05:35 |
| 4.4 | 7.1 | 0:13:38 | 0:08:28 | 0:21:11 | 0:42:22 | 1:24:44 | 2:32:31 | 2:58:38 | 5:57:16 |
| 4.5 | 7.2 | 0:13:20 | 0:08:17 | 0:20:43 | 0:41:25 | 1:22:51 | 2:29:08 | 2:54:40 | 5:49:20 |
| 4.6 | 7.4 | 0:13:03 | 0:08:06 | 0:20:16 | 0:40:31 | 1:21:03 | 2:25:53 | 2:50:52 | 5:41:44 |
| 4.7 | 7.6 | 0:12:46 | 0:07:56 | 0:19:50 | 0:39:40 | 1:19:19 | 2:22:47 | 2:47:14 | 5:34:28 |
| 4.8 | 7.7 | 0:12:30 | 0:07:46 | 0:19:25 | 0:38:50 | 1:17:40 | 2:19:49 | 2:43:45 | 5:27:30 |
| 4.9 | 7.9 | 0:12:15 | 0:07:37 | 0:19:01 | 0:38:03 | 1:16:05 | 2:16:57 | 2:40:24 | 5:20:49 |
| 5.0 | 8.0 | 0:12:00 | 0:07:27 | 0:18:38 | 0:37:17 | 1:14:34 | 2:14:13 | 2:37:12 | 5:14:24 |
| 5.1 | 8.2 | 0:11:46 | 0:07:19 | 0:18:17 | 0:36:33 | 1:13:06 | 2:11:35 | 2:34:07 | 5:08:14 |
| 5.2 | 8.4 | 0:11:32 | 0:07:10 | 0:17:55 | 0:35:51 | 1:11:42 | 2:09:03 | 2:31:09 | 5:02:18 |
| 5.3 | 8.5 | 0:11:19 | 0:07:02 | 0:17:35 | 0:35:10 | 1:10:21 | 2:06:37 | 2:28:18 | 4:56:36 |
| 5.4 | 8.7 | 0:11:07 | 0:06:54 | 0:17:16 | 0:34:31 | 1:09:02 | 2:04:16 | 2:25:33 | 4:51:07 |
| 5.5 | 8.9 | 0:10:55 | 0:06:47 | 0:16:57 | 0:33:54 | 1:07:47 | 2:02:01 | 2:22:55 | 4:45:49 |
| 5.6 | 9.0 | 0:10:43 | 0:06:39 | 0:16:39 | 0:33:17 | 1:06:35 | 1:59:50 | 2:20:21 | 4:40:43 |
| 5.7 | 9.2 | 0:10:32 | 0:06:32 | 0:16:21 | 0:32:42 | 1:05:24 | 1:57:44 | 2:17:54 | 4:35:47 |
| 5.8 | 9.3 | 0:10:21 | 0:06:26 | 0:16:04 | 0:32:08 | 1:04:17 | 1:55:42 | 2:15:31 | 4:31:02 |
| 5.9 | 9.5 | 0:10:10 | 0:06:19 | 0:15:48 | 0:31:36 | 1:03:11 | 1:53:45 | 2:13:13 | 4:26:26 |
| 6.0 | 9.7 | 0:10:00 | 0:06:13 | 0:15:32 | 0:31:04 | 1:02:08 | 1:51:51 | 2:11:00 | 4:22:00 |
| 6.1 | 9.8 | 0:09:50 | 0:06:07 | 0:15:17 | 0:30:34 | 1:01:07 | 1:50:01 | 2:08:51 | 4:17:42 |
| 6.2 | 10.0 | 0:09:41 | 0:06:01 | 0:15:02 | 0:30:04 | 1:00:08 | 1:48:14 | 2:06:46 | 4:13:33 |
| 6.3 | 10.1 | 0:09:31 | 0:05:55 | 0:14:48 | 0:29:35 | 0:59:11 | 1:46:31 | 2:04:46 | 4:09:31 |
| 6.4 | 10.3 | 0:09:23 | 0:05:50 | 0:14:34 | 0:29:08 | 0:58:15 | 1:44:51 | 2:02:49 | 4:05:38 |
| 6.5 | 10.5 | 0:09:14 | 0:05:44 | 0:14:20 | 0:28:41 | 0:57:21 | 1:43:15 | 2:00:55 | 4:01:51 |
| 6.6 | 10.6 | 0:09:05 | 0:05:39 | 0:14:07 | 0:28:15 | 0:56:29 | 1:41:41 | 1:59:05 | 3:58:11 |
| 6.7 | 10.8 | 0:08:57 | 0:05:34 | 0:13:55 | 0:27:49 | 0:55:39 | 1:40:10 | 1:57:19 | 3:54:38 |
| 6.8 | 10.9 | 0:08:49 | 0:05:29 | 0:13:42 | 0:27:25 | 0:54:50 | 1:38:41 | 1:55:35 | 3:51:11 |
| 6.9 | 11.1 | 0:08:42 | 0:05:24 | 0:13:30 | 0:27:01 | 0:54:02 | 1:37:16 | 1:53:55 | 3:47:50 |
| 7.0 | 11.3 | 0:08:34 | 0:05:20 | 0:13:19 | 0:26:38 | 0:53:16 | 1:35:52 | 1:52:17 | 3:44:34 |
| 7.1 | 11.4 | 0:08:27 | 0:05:15 | 0:13:08 | 0:26:15 | 0:52:31 | 1:34:31 | 1:50:42 | 3:41:25 |
| 7.2 | 11.6 | 0:08:20 | 0:05:11 | 0:12:57 | 0:25:53 | 0:51:47 | 1:33:12 | 1:49:10 | 3:38:20 |
| 7.3 | 11.7 | 0:08:13 | 0:05:06 | 0:12:46 | 0:25:32 | 0:51:04 | 1:31:56 | 1:47:40 | 3:35:21 |
| 7.4 | 11.9 | 0:08:06 | 0:05:02 | 0:12:36 | 0:25:11 | 0:50:23 | 1:30:41 | 1:46:13 | 3:32:26 |
| 7.5 | 12.1 | 0:08:00 | 0:04:58 | 0:12:26 | 0:24:51 | 0:49:43 | 1:29:29 | 1:44:48 | 3:29:36 |
| 7.6 | 12.2 | 0:07:54 | 0:04:54 | 0:12:16 | 0:24:32 | 0:49:03 | 1:28:18 | 1:43:25 | 3:26:51 |
| 7.7 | 12.4 | 0:07:48 | 0:04:51 | 0:12:06 | 0:24:13 | 0:48:25 | 1:27:09 | 1:42:05 | 3:24:09 |
| 7.8 | 12.6 | 0:07:42 | 0:04:47 | 0:11:57 | 0:23:54 | 0:47:48 | 1:26:02 | 1:40:46 | 3:21:32 |
| 7.9 | 12.7 | 0:07:36 | 0:04:43 | 0:11:48 | 0:23:36 | 0:47:12 | 1:24:57 | 1:39:30 | 3:18:59 |
| 8.0 | 12.9 | 0:07:30 | 0:04:40 | 0:11:39 | 0:23:18 | 0:46:36 | 1:23:53 | 1:38:15 | 3:16:30 |
| 8.1 | 13.0 | 0:07:24 | 0:04:36 | 0:11:30 | 0:23:01 | 0:46:02 | 1:22:51 | 1:37:02 | 3:14:04 |
| 8.2 | 13.2 | 0:07:19 | 0:04:33 | 0:11:22 | 0:22:44 | 0:45:28 | 1:21:50 | 1:35:51 | 3:11:42 |
| 8.3 | 13.4 | 0:07:14 | 0:04:30 | 0:11:14 | 0:22:28 | 0:44:55 | 1:20:51 | 1:34:42 | 3:09:24 |
| 8.4 | 13.5 | 0:07:09 | 0:04:26 | 0:11:06 | 0:22:12 | 0:44:23 | 1:19:53 | 1:33:34 | 3:07:09 |
| 8.5 | 13.7 | 0:07:04 | 0:04:23 | 0:10:58 | 0:21:56 | 0:43:52 | 1:18:57 | 1:32:28 | 3:04:56 |
| 8.6 | 13.8 | 0:06:59 | 0:04:20 | 0:10:50 | 0:21:41 | 0:43:21 | 1:18:02 | 1:31:24 | 3:02:47 |
| 8.7 | 14.0 | 0:06:54 | 0:04:17 | 0:10:43 | 0:21:26 | 0:42:51 | 1:17:08 | 1:30:21 | 3:00:41 |
| 8.8 | 14.2 | 0:06:49 | 0:04:14 | 0:10:35 | 0:21:11 | 0:42:22 | 1:16:16 | 1:29:19 | 2:58:38 |
| 8.9 | 14.3 | 0:06:44 | 0:04:11 | 0:10:28 | 0:20:57 | 0:41:53 | 1:15:24 | 1:28:19 | 2:56:38 |
| 9.0 | 14.5 | 0:06:40 | 0:04:09 | 0:10:21 | 0:20:43 | 0:41:25 | 1:14:34 | 1:27:20 | 2:54:40 |
| 9.1 | 14.6 | 0:06:36 | 0:04:06 | 0:10:15 | 0:20:29 | 0:40:58 | 1:13:45 | 1:26:22 | 2:52:45 |
| 9.2 | 14.8 | 0:06:31 | 0:04:03 | 0:10:08 | 0:20:16 | 0:40:31 | 1:12:57 | 1:25:26 | 2:50:52 |
| 9.3 | 15.0 | 0:06:27 | 0:04:01 | 0:10:01 | 0:20:03 | 0:40:05 | 1:12:10 | 1:24:31 | 2:49:02 |
| 9.4 | 15.1 | 0:06:23 | 0:03:58 | 0:09:55 | 0:19:50 | 0:39:40 | 1:11:24 | 1:23:37 | 2:47:14 |
| 9.5 | 15.3 | 0:06:19 | 0:03:55 | 0:09:49 | 0:19:37 | 0:39:15 | 1:10:38 | 1:22:44 | 2:45:28 |
| 9.6 | 15.4 | 0:06:15 | 0:03:53 | 0:09:43 | 0:19:25 | 0:38:50 | 1:09:54 | 1:21:53 | 2:43:45 |
| 9.7 | 15.6 | 0:06:11 | 0:03:51 | 0:09:37 | 0:19:13 | 0:38:26 | 1:09:11 | 1:21:02 | 2:42:04 |
| 9.8 | 15.8 | 0:06:07 | 0:03:48 | 0:09:31 | 0:19:01 | 0:38:03 | 1:08:29 | 1:20:12 | 2:40:24 |
| 9.9 | 15.9 | 0:06:04 | 0:03:46 | 0:09:25 | 0:18:50 | 0:37:40 | 1:07:47 | 1:19:24 | 2:38:47 |
| 10.0 | 16.1 | 0:06:00 | 0:03:44 | 0:09:19 | 0:18:38 | 0:37:17 | 1:07:06 | 1:18:36 | 2:37:12 |
| 10.1 | 16.3 | 0:05:56 | 0:03:41 | 0:09:14 | 0:18:27 | 0:36:55 | 1:06:27 | 1:17:49 | 2:35:39 |
| 10.2 | 16.4 | 0:05:53 | 0:03:39 | 0:09:08 | 0:18:17 | 0:36:33 | 1:05:48 | 1:17:04 | 2:34:07 |
| 10.3 | 16.6 | 0:05:50 | 0:03:37 | 0:09:03 | 0:18:06 | 0:36:12 | 1:05:09 | 1:16:19 | 2:32:37 |
| 10.4 | 16.7 | 0:05:46 | 0:03:35 | 0:08:58 | 0:17:55 | 0:35:51 | 1:04:32 | 1:15:35 | 2:31:09 |
| 10.5 | 16.9 | 0:05:43 | 0:03:33 | 0:08:53 | 0:17:45 | 0:35:30 | 1:03:55 | 1:14:51 | 2:29:43 |
| 10.6 | 17.1 | 0:05:40 | 0:03:31 | 0:08:48 | 0:17:35 | 0:35:10 | 1:03:19 | 1:14:09 | 2:28:18 |
| 10.7 | 17.2 | 0:05:36 | 0:03:29 | 0:08:43 | 0:17:25 | 0:34:51 | 1:02:43 | 1:13:27 | 2:26:55 |
| 10.8 | 17.4 | 0:05:33 | 0:03:27 | 0:08:38 | 0:17:16 | 0:34:31 | 1:02:08 | 1:12:47 | 2:25:33 |
| 10.9 | 17.5 | 0:05:30 | 0:03:25 | 0:08:33 | 0:17:06 | 0:34:12 | 1:01:34 | 1:12:07 | 2:24:13 |
| 11.0 | 17.7 | 0:05:27 | 0:03:23 | 0:08:28 | 0:16:57 | 0:33:54 | 1:01:00 | 1:11:27 | 2:22:55 |
| 11.1 | 17.9 | 0:05:24 | 0:03:22 | 0:08:24 | 0:16:48 | 0:33:35 | 1:00:27 | 1:10:49 | 2:21:37 |
| 11.2 | 18.0 | 0:05:21 | 0:03:20 | 0:08:19 | 0:16:39 | 0:33:17 | 0:59:55 | 1:10:11 | 2:20:21 |
| 11.3 | 18.2 | 0:05:19 | 0:03:18 | 0:08:15 | 0:16:30 | 0:33:00 | 0:59:23 | 1:09:33 | 2:19:07 |
| 11.4 | 18.3 | 0:05:16 | 0:03:16 | 0:08:11 | 0:16:21 | 0:32:42 | 0:58:52 | 1:08:57 | 2:17:54 |
| 11.5 | 18.5 | 0:05:13 | 0:03:15 | 0:08:06 | 0:16:13 | 0:32:25 | 0:58:21 | 1:08:21 | 2:16:42 |
| 11.6 | 18.7 | 0:05:10 | 0:03:13 | 0:08:02 | 0:16:04 | 0:32:08 | 0:57:51 | 1:07:46 | 2:15:31 |
| 11.7 | 18.8 | 0:05:08 | 0:03:11 | 0:07:58 | 0:15:56 | 0:31:52 | 0:57:21 | 1:07:11 | 2:14:22 |
| 11.8 | 19.0 | 0:05:05 | 0:03:10 | 0:07:54 | 0:15:48 | 0:31:36 | 0:56:52 | 1:06:37 | 2:13:13 |
| 11.9 | 19.2 | 0:05:03 | 0:03:08 | 0:07:50 | 0:15:40 | 0:31:20 | 0:56:24 | 1:06:03 | 2:12:06 |
| 12.0 | 19.3 | 0:05:00 | 0:03:06 | 0:07:46 | 0:15:32 | 0:31:04 | 0:55:55 | 1:05:30 | 2:11:00 |
| 12.1 | 19.5 | 0:04:58 | 0:03:05 | 0:07:42 | 0:15:24 | 0:30:49 | 0:55:28 | 1:04:58 | 2:09:55 |
| 12.2 | 19.6 | 0:04:55 | 0:03:03 | 0:07:38 | 0:15:17 | 0:30:34 | 0:55:00 | 1:04:26 | 2:08:51 |
| 12.3 | 19.8 | 0:04:53 | 0:03:02 | 0:07:35 | 0:15:09 | 0:30:19 | 0:54:34 | 1:03:54 | 2:07:48 |
| 12.4 | 20.0 | 0:04:50 | 0:03:00 | 0:07:31 | 0:15:02 | 0:30:04 | 0:54:07 | 1:03:23 | 2:06:46 |
| 12.5 | 20.1 | 0:04:48 | 0:02:59 | 0:07:27 | 0:14:55 | 0:29:50 | 0:53:41 | 1:02:53 | 2:05:46 |
| 12.6 | 20.3 | 0:04:46 | 0:02:58 | 0:07:24 | 0:14:48 | 0:29:35 | 0:53:16 | 1:02:23 | 2:04:46 |
| 12.7 | 20.4 | 0:04:43 | 0:02:56 | 0:07:20 | 0:14:41 | 0:29:21 | 0:52:50 | 1:01:53 | 2:03:47 |
| 12.8 | 20.6 | 0:04:41 | 0:02:55 | 0:07:17 | 0:14:34 | 0:29:08 | 0:52:26 | 1:01:24 | 2:02:49 |
| 12.9 | 20.8 | 0:04:39 | 0:02:53 | 0:07:14 | 0:14:27 | 0:28:54 | 0:52:01 | 1:00:56 | 2:01:52 |
| 13.0 | 20.9 | 0:04:37 | 0:02:52 | 0:07:10 | 0:14:20 | 0:28:41 | 0:51:37 | 1:00:28 | 2:00:55 |
| 13.1 | 21.1 | 0:04:35 | 0:02:51 | 0:07:07 | 0:14:14 | 0:28:28 | 0:51:14 | 1:00:00 | 2:00:00 |
| 13.2 | 21.2 | 0:04:33 | 0:02:49 | 0:07:04 | 0:14:07 | 0:28:15 | 0:50:50 | 0:59:33 | 1:59:05 |
| 13.3 | 21.4 | 0:04:31 | 0:02:48 | 0:07:00 | 0:14:01 | 0:28:02 | 0:50:27 | 0:59:06 | 1:58:12 |
| 13.4 | 21.6 | 0:04:29 | 0:02:47 | 0:06:57 | 0:13:55 | 0:27:49 | 0:50:05 | 0:58:39 | 1:57:19 |
| 13.5 | 21.7 | 0:04:27 | 0:02:46 | 0:06:54 | 0:13:48 | 0:27:37 | 0:49:43 | 0:58:13 | 1:56:27 |
| 13.6 | 21.9 | 0:04:25 | 0:02:44 | 0:06:51 | 0:13:42 | 0:27:25 | 0:49:21 | 0:57:48 | 1:55:35 |
| 13.7 | 22.0 | 0:04:23 | 0:02:43 | 0:06:48 | 0:13:36 | 0:27:13 | 0:48:59 | 0:57:22 | 1:54:45 |
| 13.8 | 22.2 | 0:04:21 | 0:02:42 | 0:06:45 | 0:13:30 | 0:27:01 | 0:48:38 | 0:56:57 | 1:53:55 |
| 13.9 | 22.4 | 0:04:19 | 0:02:41 | 0:06:42 | 0:13:25 | 0:26:49 | 0:48:17 | 0:56:33 | 1:53:06 |
| 14.0 | 22.5 | 0:04:17 | 0:02:40 | 0:06:39 | 0:13:19 | 0:26:38 | 0:47:56 | 0:56:09 | 1:52:17 |
Running Speed and Paces
May 4, 2023 ยท 6 minutes