ChiliTri Race & Training Calculators for Triathletes

Below are some useful tools for you to calculate your Training Zones (FTP Power Calculator, Heart Rate Zone Calculator & Running Pace Calculator), Triathlon Race Time, Critical Swim Speed (CSS) Calculator for your Swimming, MAF Heart Rate Calculator (MAFFETONE Calculator), Cooper Test Calculator and Sweat Rate Calculator to help you train for your next Big Race.

Simply enter your details to calculate your personal result.

If you would like to understand your sweat rate test results and how it applies to you take a look at my Sweat Rate Blog.

You can read more about Functional Threshold Power (FTP) testing in the FTP Testing Blog.

A complete guide to heart rate, running pace, RPE and MAF training can be found in the Guide to Run Training Blog.

For more information on Critical Swim Speed (CSS) you can check out this article.

How to conduct the 12 minute Cooper Test is here.

Get your FREE Strength & Conditioning training plan for triathletes.

Running, Cycling, Swimming, Triathlon Training Plans on TrainingPeaks.

Running, Cycling, Swimming, Triathlon Training Plans on Final Surge.

Cooper Test

The 12-minute run fitness test was developed by Kenneth Cooper, MD, in 1968 as an easy way to measure aerobic fitness and provide an estimate of VO2 max for military personnel. To complete the test run for 12 minutes and record the total distance covered.

V02 Max:

Fitness Rating:

Triathlon Race Time Calculator


Total race time hh:mm:ss

MAF Heart Rate

MAF Heart Rate has been developed by Phil Maffetone. You can learn more about it on his website

If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.), are in rehabilitation, are on any regular medication, or are in Stage 3 (chronic) overtraining (burnout). This will subtract an additional 10 bpm.

If you are injured, have regressed or not improved in training (such as poor MAF Tests) or competition, get more than two colds, flu or other infections per year, have seasonal allergies or asthma, are overfat, are in Stage 1 or 2 of overtraining, or if you have been inconsistent, just starting, or just getting back into training. This will subtract an additional 5 bpm.

If you have been training consistently (at least four times weekly) for up to two years without any of the problems mentioned in a) or b), no modification is necessary. This will calculate MAF as 180 minus your age.

If you have been training for more than two years without any of the problems listed above, have made progress in your MAF Tests, improved competitively and are without injury. This will add 5 bpm.


  • The MAF 180 Formula may need to be further individualized for athletes over the age of 65. For some, up to 10 beats may have to be added for those only in category (d) of the Formula. This does not mean 10 should automatically be added, but that an honest self-assessment be made.
  • For athletes 16 years of age and under, the formula is not applicable; rather, an MAF HR of 165 has been used.

MAF Heart Rate bpm

Sweat Rate


Sweat Rate: ml/min or ml/hr or oz/min or oz/hr

Critical Swim Speed (CSS)

Distance can be entered in yards or meters.


Your CSS pace is /100

Set your Tempo Trainer Pro to

Use mode 1 of your Tempo Trainer Pro for 1 beep per length.

Need Help Training for your Next Big Race?

I hope you found the calculators useful? I have put together a collection of FREE race plans, recipes and e-books to help you train for your next race. You can see them by clicking on the link below.

Here's a free Recovery plan if you have just finished an IRONMAN 70.3 distance event. You can grab it now and use it when ever you want and many times.

Check out this guide to 38 of the best (secret) places to swim, bike and run in Andalusia, Spain.

Here's a FREE 7-day meal plan for triathletes. It's packed with ideas for protein packed meals and snacks.