Half-Ironman 70.3 Distances:
How Long is a Half-Ironman Triathlon?

In the world of long-course multisport racing, the half-Ironman is one of the most popular distances, especially among athletes who are leveling up from Olympic distance triathlon. But how long is a half-Ironman or 70.3 event? The distances of each leg include:

Swimming 1.2 miles (1.9 kilometers)
Biking 56 miles (90.1 kilometers)
Running 13.1 miles (21.1 kilometers)

Half-Ironman distance racing is widely considered the perfect test of one’s endurance, stamina, speed, and efficiency. Compared to Ironman distance racing, which is also getting faster and faster each year, the pace for high-level 70.3 athletes is often extraordinarily fast. And with new technology like aero helmets and better bikes, new records are often set.

Average Half-Ironman Times for Pros & Age Grouper

The term “70.3” is commonly used as a substitute for “half-Ironman,” which is simply the sum total mileage of the swim, bike, and run distances. In fact, 70.3 is essentially now a brand name under the Ironman umbrella and these races can be found all over the world.

On the professional level, half-Ironman distance triathlons fringe on near sprint distance speeds. For example, the fastest 70.3 was Jan Frandeno’s 3:36:30 at the 2018 Ironman World Championship in South Africa where he ran 5:05 mile run splits to break the world record. Such speeds also point to other top-performing Olympic distance pros like Javier Gómez and Alistair Brownlee who have entered the Iron-distance scene with great success.

While average times typically range between 4-5 hours for professional triathletes, amateurs and 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. But for busy athletes who have minimal time training, you can expect 6-7+ hour average finisher times for 70.3 triathlons.

Ironman 70.3 Triathlon: The Perfect Long-Course Distance

Ironman 70.3 triathlons are often considered the perfect distance for athletes who are looking to step up to long-course racing. While the dedication to training is dramatically less than that of a full-Ironman, it still offers triathletes a very challenging distance that typically requires 4-7 hours to complete.

In most cases, Ironman 70.3 distances are more approachable for amateurs and age-grouper athletes, as the level of commitment and training substantially escalates for full-Ironman distance triathlons. While many athletes are capable of developing their own training program, both amateurs and professionals often find value in triathlon coaching.

Working with a triathlon coach can not only be helpful for motivation and accountability but also provide structured training plans that are custom-programmed to an athlete’s goals, skill level, and lifestyle. Learn more about online triathlon coaching to get access to an experienced long-course triathlon coach.