Triathlon Distances: What to Expect

How Long is a Triathlon? It Depends on the Distance

Triathlon distances vary widely depending on the type of event.

Short-course events like sprint distance triathlons are popular pathways into the sport, typically averaging between 15 and 16 miles in total. On the other end of the spectrum, a full Ironman is the iconic long-course distance that totals over 140.6 miles.

Below is a breakdown of swim-bike-run distances for the most common forms of triathlon events:

• Sprint Triathlon: The standard short-course distance, perfect for beginners
  • Swim: 0.5 miles (750 meters)
  • Bike: 12.4 miles (20 km)
  • Run: 3.1 miles (5 km)
• Olympic Triathlon: The distance featured at the Olympic Games, double a sprint
  • Swim: 0.93 miles (1.5 km)
  • Bike: 24.8 miles (40 km)
  • Run: 6.2 miles (10 km)
• World Triathlon Long Course: Formerly the International Triathlon Union (ITU)
  • Swim: 1.24 miles (2 km)
  • Bike: 49.6 miles (80 km)
  • Run: 12.4 miles (20 km)
• Half Ironman / 70.3: The stepping stone into long-course racing
  • Swim: 1.2 miles (1.9 km)
  • Bike: 56 miles (90.1 km)
  • Run: 13.1 miles (21.1 km)
• Ironman Triathlon: The iconic “full-distance” triathlon raced at the highest level
  • Swim: 2.4 miles (3.9 km)
  • Bike: 112 miles (180.2 km)
  • Run: 26.2 miles (42.2 km)

Keep in mind, there are also hybrid events, like “super sprint” triathlons that typically consist of a swim: 0.25 miles (400 meters), bike: 6.2 miles (10 km), run: 1.55 miles (2.5 km). Many local triathlons have variable distances to accomodate the area and the event.

Explore Each Distance in Detail

There’s no simple answer to the question “how long is a triathlon? Use the links below to jump to certain distances of triathlon, including average Ironman times. 

• Sprint Distances
• Olympic Distances
• 70.3/Half-Ironman Distances
• Ironman Distances

While most beginners start with a sprint-distance triathlon, ambitious triathletes often test the waters with Olympic-distance and long-course triathlons over the span of their racing careers. 

Get more of an in-depth look into each triathlon distance below. Need help training? Check out our triathlon coaching resources and triathlon training plans.

Sprint Distance Triathlon

For beginners just entering the triathlon scene, completing a sprint distance race is typically the most common place to start. Sprint triathlon distances include swimming 0.5 miles (750 meter/2,460 feet), cycling 12.4 miles (20 kilometers), and running 3.1 miles (5 kilometers). The length of a sprint triathlon is a perfect entry-level distance for beginners, but it’s also a sufficient distance for athletes of all levels looking to fine-tune their transitions and gain more race experience.    

Average Sprint Triathlon Times

At first glance, the word “sprint” might seem overreaching for an event that can take 2 hours or more to finish; but take into consideration the perspective of a professional triathlete. Depending on elevation and conditions, a sprint distance triathlon might take around 1 hour or less for pros, while Ironman distance triathlons usually finish between 8 and 10 hours for elite-caliber triathletes.

When you break down each leg of a sprint triathlon, it’s easier to view each leg as a strong, concerted effort (versus a lower-effort, well-paced effort like Ironman). In other words, athletes can often maintain an anaerobic or higher level of energy output over the course of a 60-90 minute race. Conversely, long-course triathlon training often requires greater endurance-building and anaerobic training. That being low-intensity, high-volume training. 

While building endurance is important for both sprint and Olympic distance triathlons, competitive triathletes focus on speedwork, drills, and fast transitions. Coming out of the water early is also important, so learning to become an efficient swimmer is vital to becoming a better triathlete. But also consider the bike and run make up a vast majority of the mileage in a sprint or super sprint triathlon. Fast cyclists and runners will often regain tremendous ground, even with a mediocre swim or without a triathlon wetsuit.

Learn more about different types of sprint triathlon distances.

Olympic Distance Triathlon

Olympic triathlon distances are a 0.93-mile (1.5-kilometer) swim, 24.8-mile (40-kilometer) bike, and 6.2-mile (10-kilometer) run, exactly double the length of a sprint triathlon. 

If you’ve ever watched an Olympic or ITU triathlon online or on television, then you’re probably familiar with the level of intensity and efficiency that’s displayed by pro triathletes. Not only are transition times mere seconds, but the overall pace is often extremely fast, hovering just above a 5-minute mile run pace.

Average Olympic Triathlon Times

High-caliber professionals will often finish Olympic triathlons in around 2 hours or less, with the men’s record currently at just over 1 hour, 46 minutes. But for top age groupers, Olympic distance triathlon times typically range between 2 and 2 ½ hours. At any rate, Olympic triathlons require diligent pacing, energy management, and sufficient stamina. Because distances are double that of a sprint triathlon, most athletes spend over an hour on the bike, only to run 10 kilometers (6.2 miles) directly afterward.

The graduation to Olympic distance triathlon requires greater dedication to training. Allocating time early in the season to cultivate endurance, build strength, and prevent injury is important for athletes of all skill levels. However, attention to speedwork, while still critical for competitive triathletes, is less of a priority for newbies looking to level up from sprint triathlon distances.

Latest Triathlon Posts

• Foundation Training: The Art of the Injury-Proof Athlete
• Triathlon Transition Tips: How to Improve Your Speed and Set-Up
• Jogger’s Nipple? Symptoms, Causes, Treatment, and Prevention

For cases of beginners and amateurs racing their first Olympic distance triathlon, finish times can often extend beyond 3 hours. In other words, building endurance, efficiency, and strength can offer greater rewards for new athletes versus focusing on speedwork and intensity.

Learn more about Olympic distance triathlon.

Half & Full-Ironman Distances

Long course triathlon or “Iron-distance” is often an umbrella term used to describe both Ironman and half-Ironman distance triathlon. Half-Ironman’s are also called “70.3” races based on the combined mileage for all three disciplines (full-Ironman distance is 140.6 miles).

Half-Ironman or 70.3 triathlon distances entail swimming 1.2 miles (1.9 kilometers), cycling 56 miles (90 kilometers), and running 13.1 miles (21.09 kilometers), or a half-marathon.

Similar to how sprint distance triathlons compare to Olympic, the length of a full-Ironman triathlon is double the distance of each leg in a 70.3. In turn, Ironman distances involve a 2.4-mile (3.9 kilometers) swim, 112-mile (180.2 kilometers) bike ride, and a 26.2-mile (42.2 kilometers) run. 

Average 70.3/Half-Ironman Times

While average professional times range between 4-5 hours for 70.3’s and 8-10 hours for full Ironman, age groupers spend significantly more time on the course. For top age-groupers, good times on moderately difficult courses can range between 5-6 hours for 70.3 and 10-12 hours for Ironman. But for busy athletes who have minimal time training, you can expect 6-7+ hour half Ironman and 13+ hour full Ironman distance events. 

In most cases, 70.3 triathlons are more approachable for amateurs and age grouper athletes, as the level of commitment and training substantially escalates for full Ironman triathlons. For most athletes, the preparation to swim over 2 miles, cycle over 100 miles, and run a marathon is a massive undertaking. Factor in family, work, and other life demands, and time allocation for Ironman training can be a difficult balancing act.

Both amateur and professional triathletes often benefit from triathlon coaching and working with a great coach who aligns with an athlete’s objectives with the right training plan, support, and attention. Working with an Ironman coach can not only be helpful for motivation and accountability but also providing structured training plans that are custom-programmed to an athlete’s goals, skill level, and lifestyle.

Learn more about Ironman 70.3 distances and full-Ironman distance triathlon. 

FAQs about Triathlon Distances

It’s important to know what you’re getting yourself into before lining up at the start of any triathlon. There’s a lot of preparation and planning that goes into a race; however, your level of fitness will often dictate your success and overall experience. Below we share a few FAQs regarding triathlon distances.

What distance should my first triathlon be?

Most beginner athletes start with a Sprint distance race for their first triathlon. While the distance of Sprint triathlons can vary from race to race, the standard length of each leg is a 0.5-mile (750m) swim, 12.4-mile (20km) bike, and 3.1-mile (5km) run. There are also super-Sprint triathlons, which comprise much shorter distances per leg. For instance, instead of a 5km run, it’s often a 3km run.

How long is an Ironman triathlon?

As the pinnacle distance in the triathlon world, the length of an Ironman includes a 2.4-mile (3.9-km) swim, 112-mile (180.2-km) bike, and 26.2-mile (42.2-km) run, totaling 140.6 miles (226.3 kilometers). Ironman, the primary governing body of this triathlon distance, also has holds 70.3 events, or half-Ironman races that are exactly 50% the distance of full Ironman lengths mentioned above.

How long is each leg of a triathlon?

In simple terms, each leg of a triathlon can be broken down by the following distances in miles (and kilometers):

• Sprint Triathlon: Swim 0.5 miles (750m), Bike 12.4 miles (20km), Run 3.1 miles (5km),
• Olympic Triathlon: Swim 0.93 miles (1.5km), Bike 24.8 miles (40km), Run 6.2 miles (10km)
• World Triathlon Long Course Triathlon: Swim 1.24 miles (2km), Bike 49.6 miles (80km), Run 12.4 miles (20km)
• Half Ironman / 70.3 Triathlon: Swim 1.2 miles (1.9km), Bike 56 miles  (90km), Run 13.1 miles (21.09km)
• Full Ironman Triathlon: Swim 2.4 miles (3.8km), Bike 112 miles (180km), Run 26.2 miles (42.195km)

Below is an image of this information, if needed for quick reference.

How many miles do you run in a triathlon?

The run, which is the final leg of a standard triathlon, is comprised of the following distances per race:

• Sprint Triathlon: 3.1 miles (5km) Run
• Olympic Triathlon: 6.2 miles (10km) Run
• ITU Long Course Triathlon: 12.4 miles (20km) Run
• Half Ironman / 70.3 Triathlon: 13.1 miles (21.09km) Run
• Full Ironman Triathlon: 26.2 miles (42.195km) Run

How many miles do you bike in a triathlon?

The bike, which is the second leg of a standard triathlon, is comprised of the following distances per race:

• Sprint Triathlon: 12.4 miles (20km) Bike
• Olympic Triathlon: 24.8 miles (40km) Bike
• ITU Long Course Triathlon: 49.6 miles (80km) Bike
• Half Ironman / 70.3 Triathlon: 56 miles  (90km) Bike
• Full Ironman Triathlon: 112 miles (180km) Bike

For related information, see our pages about triathlon bike, road bike, and gravel bike options, as well as resources like coaching, books, podcasts, training, and inspiration.

Table of Triathlon Distances in Miles and Kilometers

Type	Swim	Bike	Run
Sprint Triathlon	0.5 mi (750m)	12.4 mi (20km)	3.1 mi (5km)
Olympic Triathlon	0.93 mi (1.5km)	24.8 mi (40km)	6.2 mi (10km)
World Triathlon Long	1.24 mi (2km)	49.6 mi (80km)	12.4 mi (20km)
Half Ironman / 70.3	1.2 mi (1.9km)	56 mi  (90.1km)	13.1 mi (21.1km)
Ironman Triathlon	2.4 mi (3.9km)	112 mi (180.2km)	26.2 mi (42.2km)

You Might Also Like

• Best Multisport Watches for Triathletes
• 20+ Must-Read Triathlon Books for Training, Motivation, & Inspiration
• Best Triathlon Bikes in Review
• Aero Bars: Clip-on & Full Aero Handlebars
• What’s the Best Smart Trainer for Zwift?