Your Complete Knowledge Center
D3 University is our library of articles and videos from the D3 coaches and other experts to help you train and race your best.
Running (and Walking) an IM Marathon (or just a Marathon)
I don’t always practice what I preach, but when it comes to how to run the marathon portion in an Ironman, I do. At least I do these days. And how I get it done is through planning for plenty…
The Power of Proper Pacing
The three D’s of D3 (Determination, Desire and Discipline) are all integral for success in triathlon. However, all to often on race day, many athletes seem to forget or ignore discipline. The discipline required to properly pace their race. Having…
Cycling Pace Chart
If you can’t view the chart below, you can view it here on Google Sheets. Time in Minutes and HoursMPH 10 Miles 20K / 12.4 Miles 15 Miles 40K / 24.9 Miles 56 / Miles 112 Miles12 :50 1:02 1:15 2:04 4:40…
Swim Pace Chart
If you can’t view this chart below, you can view it here in Google Sheets. Time in Minutes and Hours100 Yards 100 Meters 1/4 Mile Sprint Dist 500 Yards 1/2 Mile Sprint Dist 1,000 Yards 1,500 Yards 1 Mile Olympic Dist 1.2…
Run Pace Chart
If you can’t view the chart below please use this link to view it here on Google Sheets. These charts can help you calculate your pace per mile or your pace per kilometer over a given distance. Time in Minutes and Hours…