Triathlon Race Distances
Pick your distance and this page rebuilds itself around it: the legs in miles and kilometres, the finish times people actually post, the cutoffs you have to clear, and the calculators that turn those numbers into your numbers.
Not sure which distance? Take the 60-second race distance quiz.
Sprint and Super Sprint
The entry point. If you can swim 400m to 750m, ride for an hour and run a 5K, you are already close to ready.
The legs
- Swim
- 0.47mi (750m)
- Bike
- 12.4mi (20km)
- Run
- 3.1mi (5km)
- Total
- ~16mi (~25.75km)
Super Sprint
- Swim
- 0.25mi (400m)
- Bike
- 6.2mi (10km)
- Run
- 1.6mi (2.5km)
- Total
- ~8mi (~13km)
Run as a taster format at many Sprint events, often on the same course.
Finish times by level
- Beginner
- 1:30 to 2:00
- Intermediate
- 1:10 to 1:30
- Experienced
- 0:55 to 1:10
- Elite / Pro
- 0:50 to 0:58
Including transitions. Course, conditions and age group move these more than training does.
Cutoff times
- Swim cutoff
- Varies by organiser
- Bike cutoff
- Varies by organiser
- Overall cutoff
- 2:30 to 3:00
Sprint races are almost all independently organised, so the overall limit is set locally. Check the athlete guide for your race.
The swim, in pool terms
- Distance
- 750m (0.47mi)
- Pool equivalent
- 30 laps of a 25m pool
- Typical time
- 15 to 22 min for a moderate swimmer
Ready when: 8 to 12 weeks of training is enough for most people coming off a base of general fitness.
Run your own numbers for this distance
Olympic (Standard) distance
The benchmark amateur race, and the distance most people move to after a Sprint season. Roughly double the Sprint on every leg.
The legs
- Swim
- 0.93mi (1,500m)
- Bike
- 24.9mi (40km)
- Run
- 6.2mi (10km)
- Total
- ~32mi (51.5km)
Finish times by level
- Beginner
- 2:45 to 4:00
- Intermediate
- 2:15 to 2:45
- Experienced
- 1:55 to 2:15
- Elite / Pro
- 1:45 to 2:00
Including transitions. Course, conditions and age group move these more than training does.
Cutoff times
- Swim cutoff
- Varies by organiser
- Bike cutoff
- Varies by organiser
- Overall cutoff
- 4:00 to 5:00
Most Olympic races publish one overall limit rather than per-leg cutoffs. Road-closure windows are usually the real constraint.
The swim, in pool terms
- Distance
- 1,500m (0.93mi)
- Pool equivalent
- 60 laps of a 25m pool
- Typical time
- 25 to 40 min for a moderate swimmer
Ready when: Three to four months of consistent training, with one longer session per discipline each week.
Run your own numbers for this distance
Half Ironman (70.3)
The first distance where the cutoffs bite and where fuelling decides your day. Most athletes need a season, not a block, to get here.
The legs
- Swim
- 1.2mi (1.9km)
- Bike
- 56mi (90km)
- Run
- 13.1mi (21.1km)
- Total
- 70.3mi (113km)
Finish times by level
- Beginner
- 6:00 to 8:30
- Intermediate
- 5:00 to 6:00
- Experienced
- 4:15 to 5:00
- Elite / Pro
- 3:45 to 4:15
Including transitions. Course, conditions and age group move these more than training does.
Cutoff times
- Swim cutoff
- 1h 10m
- Bike cutoff
- 5h 30m from your start
- Overall cutoff
- 8h 30m
Those are the standard Ironman-branded 70.3 limits. Independent half-distance races set their own, and a few branded races run wider windows.
The swim, in pool terms
- Distance
- 1,900m (1.2mi)
- Pool equivalent
- 76 laps of a 25m pool
- Typical time
- 35 to 50 min for a moderate swimmer
Ready when: Five to eight months of structured training, peaking around 10 to 14 hours a week.
Run your own numbers for this distance
Go deeper on 70.3
Full Ironman (140.6)
A full day of racing and a year of your life to prepare for it. Every number below is the one people underestimate.
The legs
- Swim
- 2.4mi (3.86km)
- Bike
- 112mi (180.25km)
- Run
- 26.2mi (42.2km)
- Total
- 140.6mi (226.3km)
Finish times by level
- Beginner
- 13:00 to 17:00
- Intermediate
- 11:00 to 13:00
- Experienced
- 9:30 to 11:00
- Elite / Pro
- 7:45 to 9:00
Including transitions. Course, conditions and age group move these more than training does.
Cutoff times
- Swim cutoff
- 2h 20m
- Bike cutoff
- 10h 30m from your start
- Overall cutoff
- 17h 00m
Standard Ironman-branded limits. Rolling starts mean your 17 hours run from when you cross the timing mat, not from the cannon.
The swim, in pool terms
- Distance
- 3,860m (2.4mi)
- Pool equivalent
- 154 laps of a 25m pool
- Typical time
- 60 to 90 min for a moderate swimmer
Ready when: Twelve to sixteen hours a week at peak is common, and most athletes finish at least one 70.3 first.
Run your own numbers for this distance
Go deeper on Full
Master distance table
| Format | Swim | Bike | Run | Total (mi) | Total (km) |
|---|---|---|---|---|---|
| Super Sprint | 0.25mi (400m) | 6.2mi (10km) | 1.6mi (2.5km) | ~8mi | ~13km |
| Sprint | 0.47mi (750m) | 12.4mi (20km) | 3.1mi (5km) | ~16mi | ~25.75km |
| Olympic (Standard) | 0.93mi (1,500m) | 24.9mi (40km) | 6.2mi (10km) | ~32mi | 51.5km |
| Half Ironman (70.3) | 1.2mi (1.9km) | 56mi (90km) | 13.1mi (21.1km) | 70.3mi | 113km |
| Full Ironman (140.6) | 2.4mi (3.86km) | 112mi (180.25km) | 26.2mi (42.2km) | 140.6mi | 226.3km |
Average finish times by distance and experience
| Format | Beginner | Intermediate | Experienced | Elite / Pro |
|---|---|---|---|---|
| Sprint and Super Sprint | 1:30 to 2:00 | 1:10 to 1:30 | 0:55 to 1:10 | 0:50 to 0:58 |
| Olympic (Standard) distance | 2:45 to 4:00 | 2:15 to 2:45 | 1:55 to 2:15 | 1:45 to 2:00 |
| Half Ironman (70.3) | 6:00 to 8:30 | 5:00 to 6:00 | 4:15 to 5:00 | 3:45 to 4:15 |
| Full Ironman (140.6) | 13:00 to 17:00 | 11:00 to 13:00 | 9:30 to 11:00 | 7:45 to 9:00 |
Times are approximate and vary significantly by course, conditions and age group. All formats include transition times.
Cutoff times by distance
Cutoff times vary by race organiser. Ironman-branded events use the standard cutoffs below. Independent races set their own.
| Format | Swim cutoff | Bike cutoff | Overall cutoff |
|---|---|---|---|
| Sprint and Super Sprint | Varies by organiser | Varies by organiser | 2:30 to 3:00 |
| Olympic (Standard) distance | Varies by organiser | Varies by organiser | 4:00 to 5:00 |
| Half Ironman (70.3) | 1h 10m | 5h 30m from your start | 8h 30m |
| Full Ironman (140.6) | 2h 20m | 10h 30m from your start | 17h 00m |
Swim distance quick reference
| Format | Meters | Miles | 25m pool laps | Avg time (moderate swimmer) |
|---|---|---|---|---|
| Sprint | 750m | 0.47mi | 30 laps | 15 to 22 min |
| Olympic | 1,500m | 0.93mi | 60 laps | 25 to 40 min |
| Half Ironman | 1,900m | 1.2mi | 76 laps | 35 to 50 min |
| Full Ironman | 3,860m | 2.4mi | 154 laps | 60 to 90 min |
Which distance is right for you?
Your current fitness, the training hours you can defend each week, and how far away the race is decide this more than ambition does.
- Super Sprint and Sprint: can you swim 400m to 750m, ride for 45 to 60 minutes and run a 5K? Then you are ready. 8 to 12 weeks of training is enough for most people.
- Olympic: a logical step up from Sprint. Three to four months of consistent training. The benchmark race for serious amateur triathletes.
- Half Ironman (70.3): a major commitment. Expect five to eight months of structured training and 10 to 14 hours a week at peak. Race day takes most of the day.
- Full Ironman (140.6): a life event as much as a race. Peak weeks of 12 to 16 hours are common. Most athletes recommend completing at least one 70.3 first.
Still torn between two of them? The race distance quiz asks six questions and picks one.
Triathlon distance FAQs
How long is each triathlon distance?
A Super Sprint is a 400m swim, 10km bike and 2.5km run (about 13km in total). A Sprint is 750m, 20km and 5km (about 25.75km, or roughly 16 miles). An Olympic is 1,500m, 40km and 10km (51.5km, about 32 miles). A Half Ironman or 70.3 is a 1.9km swim, 90km bike and 21.1km run (113km, or 70.3 miles). A Full Ironman is a 3.86km swim, 180.25km bike and 42.2km run (226.3km, or 140.6 miles).
What are the cutoff times for each triathlon distance?
Ironman-branded 70.3 races use a 1h 10m swim cutoff, a 5h 30m bike cutoff from your start and an 8h 30m overall limit. Full Ironman races use 2h 20m for the swim, 10h 30m for the bike and 17h 00m overall. Sprint and Olympic races are usually independently organised, so they publish one overall limit instead, typically 2:30 to 3:00 for a Sprint and 4:00 to 5:00 for an Olympic.
What is the average finish time for a triathlon?
A first-time athlete typically finishes a Sprint in 1:30 to 2:00, an Olympic in 2:45 to 4:00, a 70.3 in 6:00 to 8:30 and a Full Ironman in 13:00 to 17:00. Experienced age-groupers run roughly 0:55 to 1:10 for a Sprint, 1:55 to 2:15 for an Olympic, 4:15 to 5:00 for a 70.3 and 9:30 to 11:00 for a Full. Course profile, water temperature and heat move all of these by more than most people expect.
Which triathlon distance should a beginner start with?
Start with a Super Sprint or Sprint. If you can already swim 400m to 750m without stopping, ride for 45 to 60 minutes and run 5km, you can be ready in 8 to 12 weeks. An Olympic is the natural second season, and most athletes complete at least one 70.3 before entering a Full Ironman.
How many miles is a triathlon?
It depends on the format. A Sprint is about 16 miles, an Olympic about 32 miles, a Half Ironman is exactly 70.3 miles and a Full Ironman is exactly 140.6 miles. The 70.3 and 140.6 names are the mileage totals, which is why the distances are quoted in miles even in countries that race in kilometres.
Is a 70.3 half the difficulty of a Full Ironman?
No. The distances halve but the demands do not. A 70.3 can be raced close to threshold on a good day, while a Full Ironman is paced well below it and is decided by fuelling, pacing discipline and heat management over a full day. Most athletes find the jump from Olympic to 70.3 easier than the jump from 70.3 to Full.
All distances here follow standard World Triathlon and Ironman specifications. Individual courses vary slightly, and cutoffs are the organiser's call. Always check your race's athlete guide for the exact distances and time limits.
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