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.

There are now thought to be around 100,000 active participants in the UK alone, and the sport has seen tremendous growth over the last decade. (Ignoring a couple of years when we all ended up doing back yard triathlons!)

We’re not bad at it either: there are Brits on nearly every major international podium going. Just check out our athlete biographies to see.

However, several questions often come up for newbies – 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 (400m swim/10km bike/2.5km run)

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 (750m swim/20km bike/5km run)

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 (1.5km swim/40km bike/10km run)

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 (1.9km swim/90km bike/21.1km run)

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 (3.8km swim/180km bike/42.2km run)

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 11hr mark deserves serious respect!

Top image credit: Patrick McDermott/Getty Images for Ironman