Triathlon times: What’s a good triathlon time?

Born in the early 1970s at the San Diego Track Club, modern triathlon has grown enormously over a relatively short period of time into a variety of popular formats. For those just starting out in triathlon, you may be wondering what’s a good triathlon time to aim for in your training and racing.

There are now thought to be around 302,000 athletes actively participating in triathlon in the US and 100,000 in the UK alone. The sport has seen tremendous growth over the last decade and is slowly creeping back up to pre-pandemic levels.

As more and more beginners take up triathlon, certain questions often come up – what are the different formats, what are the different triathlon distances, and what’s a good triathlon time to aim for?

Don’t panic – we’re here to help and guide you through them, starting with the shortest format and going all the way up to Ironman racing.

Plus, when you’re ready to choose a race, don’t miss our hub of free training plans for all abilities and distances.

We’ll give you the best times of the top elites for the various distances and explain what a solid amateur (or ‘age-grouper’) time might look like – though, of course, this will vary a lot according to the individual, equipment and race chosen.

It’s worth noting, too, that event organisers often tweak distances to suit courses and conditions.

Super-sprint distance triathlon

Swim: 400m / 0.25 miles
Bike: 10km / 6.2 miles
Run: 2.5km / 1.5 miles

The super-sprint is the shortest triathlon and is an ideal entry point for beginners looking to compete in their first triathlon.

Age-grouper super-sprint times: If you’re looking for a good time in this format then aim for anything under an hour or around that mark.

Sprint distance triathlon

Swim: 750m / 0.47 miles
Bike: 20km / 12.4 miles
Run: 5km / 3.1 miles

The sprint is a fast-paced and frenetic race, but also a welcome step up from the super-sprint.

Elite times: French powerhouse Vincent Luis won 2020’s WTCS Hamburg in a time of 49:13, while Britain’s Georgia Taylor-Brown won the women’s race in 54:16.

Age-grouper sprint triathlon times: If you aim for less than one and a half hours then you’re definitely gearing yourself for a good time.

Standard ‘Olympic’ distance triathlon

Swim: 1.5km / 0.93 miles
Bike: 40km / 24.8 miles
Run: 10km / 6.2 miles

Triathlon made its Olympic debut at the Sydney Olympic Games in 2000, with this distance now being the accepted ‘standard’ distance for World Triathlon Series racing.

Elite times: Alex Yee blasted the 2022 WTC Series Cagliari in 1:40:19 but the bike leg was only 38km.

Two-time Olympic gold medallist Alistair Brownlee, however, clocked a 1:41:50 at 2009 ITU WCS London.

On the women’s side, Beijing Olympic champion Emma Snowsill finished in 1:49:43 at the 2010 ITU World Championship Final.

Fastest at the Olympics: Alistair Brownlee, 2016 Rio, 1:45:01 and Flora Duffy, 2020 Tokyo, 1:55:36

Age-grouper Olympic triathlon times: When competing in a standard distance triathlon, anything under 3hrs would be a very solid time for an amateur.

Middle, half or 70.3 distance triathlon

Swim: 1.9km / 1.2 miles
Bike: 90km / 56 miles
Run: 21.1km / 13.1 miles

The middle distance, 70.3 or ‘half-ironman’ as it’s sometimes known, is a gruelling step-up from Olympic racing but one that’s seen a huge surge in popularity over the last few years.

Elite times: Marten van Riel‘s time of 3:26:06 at the 2022 Ironman 70.3 Dubai sits atop the list of the best pro times for a middle-distance event, while Laura Philipp‘s 3:53:02 from the same race is widely accepted as the best time for a woman.

Age-grouper middle-distance triathlon times: It’s tough to argue what a good time is, as the longer distances depend largely on the race and the individual. However, for the age group 35-39, a good male time is around six hours, with an additional hour on top of that for females.

Long, Iron or Ironman-distance triathlon

Swim: 3.8km / 2.4 miles
Bike: 180km / 112 miles
Run: 42.2km / 26.2 miles

This is one of hardest one-day events in the whole of the sporting universe – just completing the distance inside (the race organiser brand) Ironman’s 17hr cut-off is a massive accomplishment.

Elite times: Norway’s Kristian Blummenfelt set a new Ironman record at Ironman Cozumel in November 2021 with a 7:21:12, though this was with a current-assisted swim.

Another fast time in an official Ironman without a current-assisted swim was set by Tim Don at 2017 Ironman Brazil with 7:40:23.

The fastest female in an official Ironman is currently Laura Philipp, who posted an 8:18:20 at the 2022 Ironman Hamburg race.

Outside of the Ironman brand, Challenge Roth in Germany is the home of the world long-distance records, with both the men’s and women’s breaking in 2023 Magnus Ditlev with a 7:24:40 and Daniela Ryf in 8:08:21.

Then in 2024, Ditlev broke his own record at Roth with a time of 7:23:24 and Anne Haug beat Ryf’s record with a time of 8:02:38.

Age-grouper long-distance triathlon times: Anything around the 13-hour mark for males aged 30-35 is a solid time, with an additional hour on top for females in the same age bracket. Getting under the 11h mark deserves serious respect!