Use case · 1.9 km · 90 km · 21.1 km

Your first half-distance

You've done Olympics. Now the distances double, and you're wondering what's left for the run.

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GoalOlympic (Standard) · sample

Recency-weighted

Target2:30:00

Swim0:27:30

T10:01:50

Bike1:11:30

T20:01:00

Run0:48:10

Built from your last 12 weeks of swims, rides and runs. Recent efforts weigh more.

The situation

You're a bit scared of the run, and that's fair. You've raced a few Olympic-distance events, signed up for your first half in a moment of optimism, and race day is twenty weeks away. Your Strava is full of sessions. None of them tell you what pace to hold for 90 km so that the 21.1 km afterwards is a run and not a negotiation.

The problem

The distances double, but your training data still lives in Olympic-sized pieces.
You've got no past half to compare against, so every week feels like a guess.
Bike pacing advice is generic, and it's the run off the bike you're worried about.

The race

What the day adds up to

The goal, split by leg. Every number on this page comes back to these five.

First half · goal · sampleGoal 5:45:00

Swim

1.9 km0:42:00

0:04:00

Bike

90 km2:58:00

0:03:00

Run

21.1 km1:58:00

The screens that answer it

Goals and splitsSet a goal time and we'll split it into swim, T1, bike, T2 and run targets from your recent efforts.ReadinessSee how ready you are in each sport, and compare this block with your best Olympic build.RacesPut the race on the calendar, with the course and transition notes in one place.

Walk-through

On sample data

A short run through how it plays out. The numbers are illustrative.

Week 1Goal set: 5:45:00. The split calculator suggests a 2:58 bike and a 1:58 run from your recent long efforts.
Week 8Training comparison shows this block running 12% above your best Olympic build at the same point.
Week 16Pace gap: bike on target, run projected at 2:02. Four minutes to find, and now you know where.
Race weekReadiness green on bike and run, amber on swim. Taper as planned.

Before race day

The gaps you only find on race morning, found in September.

Open water practice, a long enough ride, a brick. LankFit checks your last eight weeks against what a half-distance asks for and shows the three that matter most.

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Watch-outs · before Puffer 70.3 · sample data

Not enough open water swimming Race day

0 open water swims in the last 8 weeks

This week: one open water swim, even 20 minutes, and practise sighting every ten strokes.

Got it

Run distance jumped up Injury risk

42 km this week, 28 km a week before

This week: hold it under 33 km, and keep the long run easy.

Got it

The three that matter most show first, ranked by impact. Say "Got it" and a watch-out steps aside, then comes back if it's still true.