Enter your race and your paces. You get predicted splits, a fuelling schedule by kilometre, a race-morning timeline and kit checklists.
Your baseline. Type paces as 2:05, 2.05 or 205. Target and cutoff plans speed these up or slow them down evenly.
Pick which plan drives the splits, fuelling and timeline below.
70.3 and Ironman fill in typical cutoffs. Check your race's athlete guide, as they vary.
Add what you'll actually race with, using the numbers on the packet. The plan rotates through them, saves caffeine for the second half and tops up sodium with capsules if you add some.
Send the race part to whoever's cheering, so they know when you'll come past.
The sticker prints at true size. Print at 100% (Actual size), then check the 50 mm bar on the sheet before cutting.
No more doing sums on the bike or forgetting a gel. At each fuel point your Garmin beeps or vibrates and shows what to take, e.g. Gel, Bottle 1, Caffeine gel, while keeping you on your target speed or pace.
Good to know: alerts use your watch's GPS distance, which can drift a few hundred metres from the course markers on a long ride. Alerts only work while the workout is running, so they're ideal for rehearsing your race in training. Whether you can use them on race day inside a triathlon activity depends on your watch.
Garmin Connect can't import workout files directly, so use one of these two ways. Both are free. These are separate workouts for each leg: bike and run, plus the swim for pool races (Garmin watches don't load open-water swim workouts). Only the newest Garmins, such as the Fenix 8 and Forerunner 970, can run a single triathlon workout. Every watch that runs structured workouts can use these.
Tested on a Fenix 7X Pro. You need a computer with Chrome once, to import. After that, Garmin Connect sends the workouts to your watch like any other. The download's garmin-connect-import folder also has one combined triathlon workout for watches that support them (e.g. Fenix 8, Forerunner 970). This uses a free third-party Chrome extension, not made by Garmin, so it could stop working if Garmin changes things. Options 2 and 3 are the backups.
Intervals.icu is a free training site that can send planned workouts to Garmin Connect, which then syncs them to your watch like any other workout.
Test build: payment isn't connected yet, so downloads are free.
Got an idea, spotted a bug, or want your race added? Send it straight to the team.
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T-Minus is a planning tool, not professional advice. It is not made by, reviewed by or endorsed by a doctor, dietitian, sports nutritionist, physiotherapist or qualified coach, and nothing in it is medical, nutritional or coaching advice.
By using T-Minus you accept that you are responsible for your own health and safety, and for the decisions you make in training and racing.
Last updated 15 November 2026. Contact: [email protected]