Half-Ironman 70.3 Distances

How Long is a Half-Ironman Triathlon?

The Half-Ironman is one of the most popular distances, especially among those leveling up from Sprint and Olympic distance triathlons.

How long is a Half-Ironman or 70.3 event? The distances of each leg include:

• 1.2 mile (1.9 km) Swim
• 56 mile (90.1 km) Bike
• 13.1 mile (21.1 km) Run

Half-Ironman distance racing is widely considered the perfect test of one’s endurance, stamina, speed, and efficiency. Need help training for a 70.3? See our 12-week Half-Ironman Training Plan.

Compared to Ironman distance racing, the half-Ironman is more approachable yet still an accomplished feat of endurance. This has made it one of the most popular events, thanks to the rise of Ironman 70.3 events.

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 total mileage of the swim, bike, and run distances. 70.3 is essentially now a brand name under the Ironman race 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. And with new technology like aerodynamic helmets, faster bikes, better wetsuits, and improved nutrition, world records are constantly being broken.

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.

Half-Ironman Distances Graph & Chart

Please feel free to use this graph and chart of each half-Ironman distance as a resource:

Race Type	Swim	Bike	Run
Half-Ironman/70.3 Triathlon	1.2 miles (1.9km)	56 miles (90.1km)	13.1 miles (21.1km)

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