Triathlon distances explained: from super sprint to Ironman
A triathlon can take 45 minutes or 15 hours. It all comes down to the format: sprint (750 m swim, 20 km bike, 5 km run), Olympic (1.5 km, 40 km, 10 km), Half Ironman 70.3 (1.2 mi, 56 mi, 13.1 mi) or full Ironman (2.4 mi, 112 mi, 26.2 mi). Here is every distance, average finish times, the rules that change with distance and how long you need to train.
Triathlon distances chart
Race names vary by country and organizer, but the core distances are the same everywhere. World Triathlon and Triathlon Canada use super sprint, sprint, standard (Olympic) and long distance. In France, the federation sorts races by size, from XS to XXL.
The two most popular long formats, 70.3 and Ironman, are trademarks of the IRONMAN organization. Other race series run the same distances under names like half distance and full distance.
| Format | Swim | Bike | Run |
|---|---|---|---|
| Super sprint | 250 to 500 m | 6.5 to 13 km | 1.7 to 3.5 km |
| Sprint | 750 m (0.47 mi) | 20 km (12.4 mi) | 5 km (3.1 mi) |
| Olympic or standard | 1.5 km (0.93 mi) | 40 km (24.8 mi) | 10 km (6.2 mi) |
| Half Ironman 70.3 | 1.9 km (1.2 mi) | 90 km (56 mi) | 21.1 km (13.1 mi) |
| Ironman | 3.8 km (2.4 mi) | 180 km (112 mi) | 42.2 km (26.2 mi) |
Short course: super sprint, sprint and Olympic
Short course racing is fast and intense. It takes little training volume, which makes it ideal for a first race or for racing often during the season.
Super sprint: the taster
Triathlon Canada defines the super sprint as a 250 to 500 m swim, 6.5 to 13 km bike and 1.7 to 3.5 km run. It is also the leg length in mixed relays, one of the most exciting formats in elite racing. Expect 45 minutes to an hour for a first try.
Sprint: the most common distance
750 m, 20 km, 5 km, exactly half an Olympic. It is the most common distance in the United States, and the one raced draft legal at the age group World Championships. Our sprint triathlon plan runs 6 to 8 weeks.
Olympic: the Games distance
1.5 km, 40 km, 10 km, the Olympic Games distance since Sydney 2000. Most age groupers race for 2:30 to 3:30, so you need to hold a strong pace for a long time. Our Olympic triathlon plan runs 8 to 12 weeks.
Long course: Half Ironman 70.3 and Ironman
At long course distances, the goal is no longer raw speed but pacing and fueling over 5 to 17 hours. Training volume goes up sharply.
Half Ironman 70.3
1.2 mi swim, 56 mi bike, 13.1 mi run: 70.3 miles in total, hence the name. Our Half Ironman training plan runs 12 to 16 weeks.
Full Ironman
2.4 mi swim, 112 mi bike and a full 26.2 mi marathon, 140.6 miles in total. Most finishers take 11 to 15 hours. Plan for 16 to 24 weeks with our Ironman training plan, and dial in your long distance fueling.
Other long distance formats
Outside the IRONMAN brand, you will find many half and full distance races, plus in-between formats. In France, for example, the L format has long been raced over 3 km, 80 km and 30 km. Always check the exact distances in your athlete guide.
Average triathlon times by distance
The sprint averages below come from TriGearLab. Olympic, 70.3 and Ironman averages come from a results analysis published by Triathlete, based on IRONMAN results from 2018 and 2019. These are finisher averages, transitions included.
The course matters as much as the distance: a hilly bike, cold water or a hot run can add 10 to 20% to your time. Compare yourself against your own past results on the same course first.
| Distance | Men | Women |
|---|---|---|
| Sprint | 1:36 | 1:46 |
| Olympic | 2:52 | 3:07 |
| Half Ironman 70.3 | 5:51 | 6:18 |
| Ironman | 12:27 | 13:16 |
Average finisher times, transitions included. Sources: TriGearLab (sprint), Triathlete (Olympic, 70.3, Ironman).
Which triathlon distance should you choose?
Choose first by how many hours you can train each week, then by your swim fitness. Moving up in distance too fast is a common cause of DNFs and injuries. The classic path: a sprint in your first season, then an Olympic, then a 70.3 before you think about a full Ironman.
If you are new to the sport, start with our triathlon beginner guide. It covers gear, race day and T1 and T2 transitions, which matter a lot in short course racing.
| Distance | Training per week | Prep time |
|---|---|---|
| Sprint | 4 to 6 h | 6 to 8 weeks |
| Olympic | 6 to 8 h | 8 to 12 weeks |
| Half Ironman 70.3 | 8 to 12 h | 12 to 16 weeks |
| Ironman | 10 to 15 h | 16 to 24 weeks |
Rules that change with distance
World Triathlon rules set the baseline, but your race's own rules always win. Three things really change from one format to the next.
Drafting
It is allowed for elites and at some age group sprint races, but banned at most age group Olympic races and at every 70.3 and Ironman. In a non-drafting race, you must stay out of the draft zone of the rider ahead of you or take a penalty.
Wetsuits
Temperature limits depend on swim length. For age groupers up to 59 over 1,500 m or less, World Triathlon bans wetsuits at 22°C (71.6°F) and above and makes them mandatory at 15.9°C (60.6°F) and below. Longer swims use different limits, so read your athlete guide.
Cutoff times
Cutoffs get longer with distance: about 8:30 at most 70.3 races and 17 hours at a full Ironman, with intermediate cutoffs on the swim and bike. If you expect to finish close to the limit, check them before you register.
Train for your distance with a plan that adapts
Whatever the distance, training follows the same logic: an aerobic base, a race specific block, then a taper. What changes is the length of each block and the volume. Heart rate zones and brick workouts stay useful from sprint to Ironman.
TriCoach AI builds your season around your goal race and adjusts every week based on what you actually did. Workouts go to Intervals.icu, then to your watch. To compare plans by distance, see our triathlon training plan guide.
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