All Triathlon Distances — Complete Reference (Miles & Kilometers)
Every official triathlon distance in one place: swim, bike, and run splits in both miles and kilometers, average finish times by experience level, and cutoff times. Use this as your quick-reference guide for any triathlon format.
Master Distance Table
| Format | Swim | Bike | Run | Total (mi) | Total (km) |
|---|---|---|---|---|---|
| Super Sprint | 400m / 0.25mi | 10km / 6.2mi | 2.5km / 1.6mi | ~8mi | ~13km |
| Sprint | 750m / 0.47mi | 20km / 12.4mi | 5km / 3.1mi | ~16mi | ~25.75km |
| Olympic (Standard) | 1,500m / 0.93mi | 40km / 24.9mi | 10km / 6.2mi | ~32mi | 51.5km |
| Half Ironman (70.3) | 1.9km / 1.2mi | 90km / 56mi | 21.1km / 13.1mi | 70.3mi | 113km |
| Full Ironman (140.6) | 3.86km / 2.4mi | 180.25km / 112mi | 42.2km / 26.2mi | 140.6mi | 226.3km |
Average Finish Times by Distance & Experience
| Format | Beginner | Intermediate | Experienced | Elite/Pro |
|---|---|---|---|---|
| Sprint | 1:30–2:00 | 1:10–1:30 | 0:55–1:10 | 0:50–0:58 |
| Olympic | 2:45–4:00 | 2:15–2:45 | 1:55–2:15 | 1:45–2:00 |
| Half Ironman | 6:00–8:30 | 5:00–6:00 | 4:15–5:00 | 3:45–4:15 |
| Full Ironman | 13:00–17:00 | 11:00–13:00 | 9:30–11:00 | 7:45–9:00 |
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 (typical) | Varies | Varies | 2:30–3:00 |
| Olympic (typical) | Varies | Varies | 4:00–5:00 |
| Ironman 70.3 | 1h 10m | 5h 30m (from start) | 8h 30m |
| Ironman 140.6 | 2h 20m | 10h 30m (from start) | 17h 00m |
Swim Distance Quick Reference
| Format | Meters | Miles | 25m pool laps | Avg time (moderate swimmer) |
|---|---|---|---|---|
| Sprint | 750m | 0.47mi | 30 laps | 15–22 min |
| Olympic | 1,500m | 0.93mi | 60 laps | 25–40 min |
| Half Ironman | 1,900m | 1.2mi | 76 laps | 35–50 min |
| Full Ironman | 3,860m | 2.4mi | 154 laps | 60–90 min |
Which Distance Is Right for You?
Choosing your first (or next) race distance depends on your current fitness, available training time, and goals:
- Super Sprint / Sprint — Can you swim 400–750m, ride for 45–60 min, and run a 5K? Then you're ready. 8–12 weeks of training is sufficient for most people.
- Olympic — A logical step up from Sprint. Requires 3–4 months of consistent training. The benchmark race for serious amateur triathletes.
- Half Ironman (70.3) — A major commitment. Expect 5–8 months of structured training and 10–14 hours/week at peak. Race day takes most of the day.
- Full Ironman (140.6) — A life event as much as a race. Training commitments of 12–16+ hours/week at peak are common. Most athletes recommend completing at least one 70.3 first.
All distances in this guide reflect standard World Triathlon and Ironman specifications. Individual race courses may vary slightly. Always check your specific race's athlete guide for exact distances and cutoff times.
Try a calculator
- Triathlon Race Time Calculator
Predict finish times across every distance.
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