What are the different triathlon distances?

We explain the 5 recognised triathlon distances you can race, from the shortest, the supersprint, to the full distance Ironman

Which triathlon distance should you race?

There are five recognised triathlon distances;

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  • Supersprint triathlon distance
  • Sprint triathlon distance
  • Olympic triathlon distance
  • Half-Ironman triathlon distance
  • Full Ironman triathlon distance

Which triathlon distance should you race?

The good news about triathlon is whichever distance you decide on, you’ll still be taking on a decent challenge.There are also many varied races out there, but with just six hours a week to train you can comfortably complete one. See our guide to the different triathlon distances and times below.

SUPERSPRINT TRIATHLON DISTANCE

Swim: 400m
Bike :10km
Run: 2.5km

The supersprint is the shortest triathlon distance and a  great entry point to tri, giving you the chance to experience the three disciplines together without having to put in hours of training. Finish one and you’ll be a triathlete!

What’s a good time for this triathlon distance? Anything under 1hr and you’re flying. Plenty of beginners just aim to have fun and complete rather than compete, so enjoy!

SPRINT TRIATHLON DISTANCE

Swim:750m
Bike: 20km
Run: 5km

Often the shortest option at many events, but still a decent race to get under your belt. This gives you the chance to really experience triathlon, so you’ll need to incorporate tri-specific skills such as brick sessions into your training.

What’s a good time for this triathlon distance? Come in under 90mins and you should feel chuffed.

   

OLYMPIC TRIATHLON DISTANCE

Swim: 1.5km
Bike: 40km
Run: 10km

Triathlon made its Olympic debut at the Sydney Games in 2000, and this distance is now accepted as the ‘standard’ distance for ITU racing.

What’s a good time for this triathlon distance? Under 3hrs is a really solid time. At the elite level, Alistair Brownlee famously triumphed at the London Olympics with a time of 1:46:25 at this distance.

HALF-IRONMAN TRIATHLON DISTANCE

Swim:1.9km
Bike: 90km
Run: 21.1km

You might also hear this referred to as ‘middle distance’ or ‘70.3’. It’s a gruelling step-up from Olympic racing and a decent challenge that more triathletes are taking on.

What’s a good time for this triathlon distance? Race times are very individual and the course can play a big part. But, for the 35-39 group, a good men’s time is approx 6hrs, 7hrs for women.

IRONMAN/FULL DISTANCE TRIATHLON DISTANCE

Swim: 3.8km
Bike: 180km
Run: 42.2km

Complete one of these and you’d be justified in spending the rest of the year sat in the pub, telling anyone who’ll listen about your chafing.

What’s a good time for this triathlon distance? Just completing the distance within the 17hr cut-off is a massive accomplishment! But anything around the 13hr mark for men (30-35) is a solid time; 14hrs for women. Getting under the 11hr mark deserves serious respect!

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