Triathlon is a combination of three activities: swimming, cycling and running, with varying triathlon distances.
Shorter triathlon races may be completed in as little as an hour, but competitions might last up to 17 hours or occasionally longer depending upon the distance and event in question.
In this article, we'll examine the most popular triathlon distances, and whilst it might appear to be a good idea for novices to start with a shorter distance and build their way up over time, that isn't always the case.
What Triathlon Distances Are There?
In principle, a triathlon is a multi-event race and could be raced over any length of distance such as up mountains like with the Alpe d’Huez Triathlon. Although distance may be a valuable indication of how difficult a race will be, it isn't the only thing to consider. The profile of the triathlon course and anticipated weather conditions are also important considerations.The Distances of a Triathlon in Miles and KM
Super Sprint Triathlon
Swim 0.24 miles (400m)
Bike 6.2 miles (10km)
Run 1.6 miles (2.5km)
Sprint Triathlon
Swim 0.5 miles (750m)
Bike 12.4 miles (20km)
Run 3.1 miles (5km)
Olympic Triathlon
Swim 0.93 miles (1.5km)
Bike 24.8 miles (40km)
Run 6.2 miles (10km)
Half Ironman / 70.3 Triathlon
Swim 1.2 miles (1.9km)
Bike 56 miles (90.1km)
Run 13.1 miles (21.1km)
Full Ironman Triathlon
Swim 2.4 miles (3.8km)
Bike 112 miles (180.2km)
Run 26.2 miles (42.2km)
In-between each discipline, we have the transition and staging area. This is a place where athletes can store their bikes, running shoes, fuel, hydration, and other race kits needed to be used during the event.
Let's examine the most common distances in order, beginning with the shortest.
Super Sprint Triathlon
A super sprint triathlon is the beginning distance for most triathletes and consists of a 400m swim, a 10km bike leg, and a 2.5km run.Super sprints are typically held in a swimming pool for 16 lengths of a 25m pool before getting on their bicycle and cycling away. It also makes it more approachable for novices, as they don't need a wetsuit and won't have to worry about open water swimming.
Sprint Triathlon
The sprint distance is half the Olympic distance in terms of length. A "sprint" in triathlon is a race over 750 metres, 20 km on the bike, and 5 km running. Sprint racing isn't to be taken lightly.Swimming is another component of a sprint triathlon that is generally held in a lake, sea, or river. There will be certain races where you'll have the option of a standard/Olympic, sprint, or even super sprint distance. This often necessitates doing a different number of laps of the same course. It may be a fantastic choice for a group of triathletes who want to compete in the same race but don't necessarily want to complete the same distance.
While elite triathletes can complete a sprint triathlon in under an hour, amateurs often take one to two hours to complete a sprint triathlon.
Olympic Distance Triathlon
The Olympic triathlon consists of a 1.5km swim, 40km cycle, and 10km run, the standard triathlon distance.Competitors may be seen together on team triathlon bikes on television, but amateur athletes are not permitted to non-draft in regular distance racing. Non-drafting is prohibited from being too close to the cyclist you're following for an extended period of time, and it's meant to make racing a more level playing field.
Professional male draft-legal triathletes may finish a race in 1 hour 45min, whereas professional women may do it in under 2 hours; nevertheless, a good level age-group triathlete can take around 2 hours 30 mins. Beginner athletes can complete a standard distance triathlon in about 3 1/2 to 4 hours.
Half Ironman / Ironman 70.3
The half-Ironman, also known as ironman 70.3, is half the distance of a full ironman. It is a growing race among triathletes that now there are more options for racing the middle distance than there are for completing the full Ironman.Ironman 70.3 is a trademark, and the 70.3 represents the total distance covered in miles during the event. It consists of a 1.2-mile (1.9km) swim, a 56-mile (90km) bike, and a 13.1-mile (21.1km) run – or half the length of an Ironman, which all collectively add up to 70.3 miles.
What is the ideal time for you to aim for? Much depends on how much you test the course, but the best men finish in about 3 hours and 45 minutes, while the best women take around 4 hours. Age-groupers reach the finish line up to several hours after that, just as with the full distance, there may be a deadline, typically about 9 hours.
Ironman Triathlon
The king of the triathlon. Raced over a 3.8 KM (2.4 miles) swim, cycling 180 KM (112 miles) on the bike, and covering 42.2 KM (26.2 miles) by foot (running), the Ironman triathlon began as a bet between swimmers, cyclists, and runners on Oahu's Hawaiian island as a way to compare fitness levels of each sport. It has now blossomed into a worldwide phenomenon with M-Dot events all around the world and tattoos on triathletes' calves.Although it is a brand, other independent organisations put on iron-distance events, with the fastest time now being held by Kristian Blummenfelt with an incredible 7:21:12 Ironman debut in Cozumel. Previously it was broken by Jan Frodeno of 7hr 35min 39sec at Challenge Roth in Germany in 2016.
Mere humans move at a slower pace, and the bell curve of finishers tends to peak around the 12-14 hour mark. Ironman races have a strict time limit, often 17 hours, that triathletes must surpass to hear the announcer shout out: "YOU ARE AN IRONMAN!"
Ironman-distance triathlons aren't the longest type of triathlon you'll find, despite their grandeur. There are double, triple, and quad iron distance races as well as ultra events now popping up.
FAQ'S
As A Beginner, What Distance Should I Try?
It is widely accepted that you should start with something like a Sprint distance event and progress to longer ones such as Olympic or the ironman. Shorter distances are also less expensive to start with, so it is a way to “test the water” and ensure you like the triathlon format before spending more money on longer distance triathlons. Additionally, you won't need as much time training. You also won't need a wetsuit for swimming pool events, for example.There are novice triathletes who throw caution to the wind as they have the ambition of completing an ultra-long race. Therefore, it isn't uncommon now for a triathlete's first-ever triathlon event to be an Ironman.
How Much Do Triathlon’s Cost?
It's doubtful that triathlon will ever be a cheap sport. Whether it's redirecting traffic and closing public roads, getting all the safety measures in place, or just providing a fantastic event to all the triathletes, organising events takes a lot of work. And it all comes with a price tag. However, there are several entry fees for races to accommodate most budgets.There may be a higher price for branded events like Ironman. A sprint triathlon may start at around £40, but an Ironman can cost up to £400. You might be able to save money if you book ahead of time, and charitable places are frequently available for triathletes willing to fundraise.
Is It Possible To Do An Ironman As My First Triathlon?
An ironman can swim 3.8km, cycle 160.2 km, and then run 42.2km. All in one go. This is not something many people can accomplish, period and is considered a pinnacle of fitness achievement. Considering doing this as your first triathlon without building up from smaller distances is a big question. But yes, many triathletes are incredibly focused on completing an Ironman as their first one and find the challenge exciting. When asked at the ironman brief, "Is this your first ever triathlon", you’ll often see several people raising their hands. However, this is no small undertaking and is usually not recommended for first-time triathletes. If you believe it's for you, make sure you break it down and practise each exercise, if only to comprehend what the distance will feel like on race day and whether you can indeed cover the entire distance. For many, just completing an ironman is enough of an achievement.
What Are The Average Professional Times?
Olympic distance men, triathletes take roughly 1 hour 45 minutes and women around 1 hour 55 minutes to complete their triathlon races. For a half-Ironman, the time requirement is around 3 hours 45 minutes for males and 4 hours for females. For an ironman, the fastest male professionals can finish in under 8 hours to cover the entire Ironman distance, while the fastest female experts can complete in under 9 hours. The completion time is largely determined by the course's elevation and the weather.
What Is The Most Common Triathlon Distance?
The Standard/Olympic triathlon distance is the most popular. With a 1.5 km (0.93 miles) swim, a 40 km (24.8 miles) bike, and a 10 km (6.2 miles) run, the course is well-defined and consistent in terms of distance.The most important thing to remember when preparing for any event is consistent training. Make sure that you build up your stamina and focus on building strength and technique as much as possible. The ZEN8 Swim Trainer could be an excellent choice for the swim part of your training. If you’re struggling for time, this handy tool will help you boost your core strength and build your muscles and help you focus on technique.