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Triathlon Distances: Complete Guide

Complete guide to triathlon race distances, from super sprint to full Ironman and beyond. Every triathlon consists of three disciplines: swim, bike, and run. Distances vary by race format. Below you'll find all official triathlon distances in both kilometres and miles, with swim/bike/run splits for each format. Whether you're training for your first sprint triathlon or stepping up to Ironman 70.3, this guide covers every distance you need to know.

What are the triathlon distances? Sprint: 750m swim, 20km bike, 5km run (25.75 km total). Olympic: 1,500m swim, 40km bike, 10km run (51.5 km total). Half Ironman 70.3: 1.9km swim, 90km bike, 21.1km run (113 km total). Full Ironman: 3.8km swim, 180km bike, 42.2km run (226 km total). Select a format below for finish times, training plans, and the full breakdown in both kilometres and miles.

The only triathlon distance guide with per-format finish times by level, weekly training volume targets, transition time estimates, and calorie burn. Covers all 8 formats from Super Sprint to Triple Ironman.

Olympic

Olympic / Standard / ITU · World Triathlon (ITU)

The Olympic Games distance since 2000. The most common racing distance worldwide, competitive but manageable for trained amateur athletes.

🏊

1,500m

Swim

🚴

40km

Bike

🏃

10km

Run

T1 (swim→bike)

~2.5 min

T2 (bike→run)

~2 min

Calorie burn

~1,400 kcal

Typical finish times

Athlete levelFinish time
Beginner3:00 to 4:00
Intermediate2:20 to 3:00
Advanced1:55 to 2:20
Elitesub-1:50

Based on 75kg male athlete. Women typically add 8 to 12%. Conditions and course profile vary.

Training to prepare

Recommended weekly training volume for the final build phase before race day:

🏊

5 km

Swim / week

🚴

120 km

Bike / week

🏃

35 km

Run / week

📅

16+ weeks

Weeks to prepare

These are peak-week targets. Most weeks will be lower. Include one rest day per week.

Notable races at this distance

  • ITU World Championships
  • Paris Olympics
  • Hamburg Wasser World Triathlon

This calculator is for reference only. Actual times and distances vary with terrain, conditions, and individual pace. Always check official sources before racing or planning a route.

Source: World Triathlon: Official Race Distances

All Triathlon Distances: Swim, Bike, Run (km and Miles)

Complete table of triathlon distances and ironman distances km, sprint triathlon distances through Triple Ironman, including 70.3 triathlon distances. All values in both km and miles.

Race FormatSwimBikeRunTotalGoverning Body
Super Sprint400 m (0.25 mi)10 km (6.2 mi)2.5 km (1.6 mi)12.9 km (8 mi)World Triathlon
Sprint750 m (0.47 mi)20 km (12.4 mi)5 km (3.1 mi)25.75 km (16 mi)World Triathlon
Olympic / Standard1500 m (0.93 mi)40 km (24.9 mi)10 km (6.2 mi)51.5 km (32 mi)World Triathlon
Ironman 70.3 (Half)1.9 km (1.2 mi)90 km (56 mi)21.1 km (13.1 mi)113 km (70.3 mi)Ironman / WTC
Ironman 51501.5 km (0.93 mi)40 km (24.9 mi)10 km (6.2 mi)51.5 km (32 mi)Ironman / WTC
Full Ironman3.8 km (2.4 mi)180 km (112 mi)42.2 km (26.2 mi)226 km (140.6 mi)Ironman / WTC
Double Ironman7.6 km (4.8 mi)360 km (224 mi)84.4 km (52.4 mi)452 km (281.2 mi)IUTA
Triple Ironman11.4 km (7.1 mi)540 km (336 mi)126.6 km (78.6 mi)678 km (421.2 mi)IUTA

World Triathlon (formerly ITU) governs Olympic/Sprint distances. Ironman/WTC (World Triathlon Corporation) governs 70.3 and full Ironman events. Distances may vary slightly by race, always check your specific event.

Ironman 70.3 Distances: Half Ironman Breakdown

Ironman 70.3 distances (also called half ironman distances) cover a total of 113 km (70.3 miles):

  • Swim: 1.9 km (1.2 miles), typically open water
  • Bike: 90 km (56 miles), road cycling
  • Run: 21.1 km (13.1 miles), a half marathon

The "70.3" refers to the total distance in miles. The swim is slightly longer than an Olympic distance swim (1.9 km vs 1.5 km), the bike is more than double (90 km vs 40 km), and the run is a full half marathon. Typical finish times range from 4 to 8 hours. Estimate your swim split with our swim pace calculator.

Full Ironman Distances: 140.6 Miles Breakdown

A full Ironman triathlon (the standard "ironman distances" reference) covers 226 km (140.6 miles):

  • Swim: 3.8 km (2.4 miles), open water
  • Bike: 180 km (112 miles), road cycling
  • Run: 42.2 km (26.2 miles), a full marathon

The Ironman is one of the most demanding single-day endurance events in sport. The official cutoff time is 17 hours. Average age-group finish time is approximately 12 to 13 hours. The Ironman World Championship is held annually in Kona, Hawaii (and Nice, France since 2023). Completing an Ironman qualifies you as an "Ironman finisher", a title earned by fewer than 0.01% of the world's population. Calculate your full race time with our triathlon finish time calculator.

Olympic Triathlon Distances: Standard Distance

The Olympic triathlon distances (also called Standard Distance) were introduced at the Sydney 2000 Olympics:

  • Swim: 1500 m (0.93 miles), open water
  • Bike: 40 km (24.9 miles), draft-legal in elite racing
  • Run: 10 km (6.2 miles)

Total distance: 51.5 km (32 miles). The Olympic distance is governed by World Triathlon (formerly ITU). It's considered the "standard" triathlon distance and is the most popular format worldwide for both amateur and professional racing. Plan nutrition for your race with our cycling nutrition calculator.

Triathlon Distances in Miles: US Reference

Quick US reference for triathlon distances in miles and ironman distances in miles.

Race FormatSwim (miles)Bike (miles)Run (miles)Total (miles)
Sprint0.47 mi12.4 mi3.1 mi16 mi
Olympic0.93 mi24.9 mi6.2 mi32 mi
Half Ironman 70.31.2 mi56 mi13.1 mi70.3 mi
Full Ironman2.4 mi112 mi26.2 mi140.6 mi

Which Triathlon Distance Should I Choose?

Start with a Sprint (750m/20km/5km) for your first triathlon. Most beginners can complete it with 8 to 12 weeks of training. Once you have a Sprint under your belt, the Olympic distance is the natural next step, requiring 12 to 16 weeks of structured training. From there, Ironman 70.3 requires 16 to 24 weeks of dedicated preparation, and most athletes take 1 to 2 years to progress from Sprint to 70.3. Full Ironman is the ultimate goal, requiring 24 to 36 weeks of training and a solid endurance base built over 2 to 3 years.

Average Triathlon Finish Times by Distance

FormatBeginnerAge-group AverageCompetitive
Sprint1:30 to 2:001:10 to 1:300:55 to 1:10
Olympic3:00 to 4:002:30 to 3:002:00 to 2:30
Half Ironman 70.36:30 to 8:005:30 to 6:304:15 to 5:00
Full Ironman14:00 to 16:3012:00 to 14:009:00 to 11:00

Check your training readiness with our Should I Train Today checker.

About triathlon

The origins of triathlon

Triathlon was invented in 1974 in San Diego as an alternative endurance workout for runners. The first event was a 6-mile run, 5-mile bike and 500-yard swim across Mission Bay.

From Hawaii to the Olympics

The Ironman was born in 1978 when Navy Commander John Collins merged three existing Hawaiian races: the Waikiki Roughwater Swim (3.86km), the Around-Oahu Bike Race (185km) and the Honolulu Marathon (42.2km). His brief: "Whoever finishes first, we'll call him the Iron Man."

The ITU (now World Triathlon) was founded in 1989 and standardised the Olympic distance at 1,500m/40km/10km. Triathlon debuted at the Sydney Olympics in 2000.

The name "70.3" refers to the total miles in a Half Ironman: 1.2 miles swim + 56 miles bike + 13.1 miles run = 70.3 miles.

Frequently asked questions

What are the Ironman 70.3 distances?

Ironman 70.3 consists of a 1.9 km swim (1.2 miles), 90 km bike (56 miles), and 21.1 km run (13.1 miles), totalling 113 km (70.3 miles).

What are the Olympic triathlon distances?

The Olympic (Standard) triathlon consists of a 1500m swim, 40 km bike, and 10 km run, totalling 51.5 km.

How far is a full Ironman in km?

A full Ironman is 226 km total: 3.8 km swim + 180 km bike + 42.2 km run (marathon).

What is the difference between Ironman 70.3 and Olympic distance?

Ironman 70.3 is roughly double the Olympic distance: the swim is 27% longer (1.9 km vs 1.5 km), the bike is 125% longer (90 km vs 40 km), and the run is 111% longer (21.1 km vs 10 km).

What is a double Ironman?

A double Ironman covers 7.6 km swim, 360 km bike, and 84.4 km run, exactly twice the full Ironman distance (452 km total). Events are typically non-drafting and have time limits of 36 hours. Governed by IUTA (International Ultra Triathlon Association).

What are the official triathlon distances?

World Triathlon defines four standard distances: Sprint (750m swim/20km bike/5km run), Olympic (1,500m/40km/10km), 70.3 Half Ironman (1,900m/90km/21.1km), and Full Ironman (3,800m/180km/42.2km). The Sprint and Olympic are ITU standard; the 70.3 and Full are branded IRONMAN distances.

What is the difference between a sprint and olympic triathlon?

An Olympic triathlon is exactly double the Sprint distance: 1,500m swim vs 750m, 40km bike vs 20km, 10km run vs 5km. Sprint is the entry-level distance taking 1 to 2 hours. Olympic takes 2 to 4 hours and requires proportionally more training and pacing strategy.

How long does it take to train for an Ironman?

Most first-time Ironman athletes need 9 to 12 months of dedicated training. Peak training weeks reach 15 to 20 hours of swim-bike-run. Before starting Ironman training, athletes should ideally have completed at least one olympic or 70.3 triathlon and have a solid aerobic base.

How many calories do you burn in a triathlon?

Approximate calorie burn for a 75kg athlete: Sprint 500 to 700kcal, Olympic 1,200 to 1,600kcal, 70.3 Half Ironman 2,500 to 3,500kcal, Full Ironman 5,000 to 8,000kcal. For events over 2 hours, mid-race nutrition is critical to avoid bonking.

Is drafting legal in triathlon?

Drafting rules depend on the event. ITU/World Triathlon events (including the Olympics) allow drafting on the bike. IRONMAN events require athletes to maintain a 10-metre draft zone. Violations result in time penalties. Most age-group triathlons are non-drafting.

What equipment do I need for a triathlon?

Minimum equipment: swimsuit or tri-suit, swim cap (provided by race), goggles, bike (road or tri bike), certified helmet (mandatory), running shoes. Recommended additions: wetsuit (for cold water), aero helmet, clip-on aerobars, race belt for number, elastic laces.

Can I walk during the run in a triathlon?

Yes, walking is allowed in most triathlon events, including Ironman. Many first-time long-course athletes use a run-walk strategy. The ITU/World Triathlon rules do not prohibit walking except in the transition area where you must follow traffic rules. Walking the run is a smart pacing strategy for beginners.

What is the cutoff time for Ironman races?

Full IRONMAN events have a total cutoff of 17 hours. Individual discipline cutoffs: swim 2:20, bike 10:30 (from race start), run 16:30 (from race start), finish 17:00. IRONMAN 70.3 events have an 8:30 total cutoff. Failing to meet a cut-off results in race disqualification.

Estimate your race day finish time with the Triathlon Finish Time Calculator. Break down your target time into swim, bike, and run splits with the Triathlon Split Calculator. Check your training readiness on any given day with the Should I Train Today checker.

Last updated: June 2026