To use it, simply plug in your weight (in kgs), your run FTP (optional - only if you want TSS and IF calculation), and a selected course or the distance of the run portion of the event, along with the elevation gain (in meters) and your run split time (in hh:mm:ss). The calculator that I've provided below brings the bike and the run into a common unit (watts) so that you can assess how well you applied this 'back end loaded' race distribution. I've suggested that in order to get the most speed 'bang' for your energy 'buck' you should be putting out 10-20% more energy (per unit of time) in the run vs the bike portion of a triathlon (to account for the fact that less of this energy goes to overcoming drag on the run & more goes to pure forward speed!) In my 'Energy Pacing Your Ironman' series, I talked about the importance of devoting more of your energy to the lowest air speed portions of the event, & there is no lower air speed portion than the run! However, one of the most useful applications, in my experience, is in assessing race execution.

Of course, there are many ways that you can use this tool in your training and racing. It's been one of my most popular calculators, especially so given the growth of 'run power meters' over those 5 years but with one obvious shortfall: It assumes a flat course! So, a much belated update: I've updated the calculator to include the option to input a course elevation gain. (Sports Science) July 5th, 2017Ībout 5 years ago, I built a little calculator that gives an athlete an estimate of equivalent bike power (in watts) for a given running pace.

How many watts did you put out on today's run? A run power calculator for triathletes Alan Couzens, M.Sc.

Propulsion time calc