By Kyle Johnston 
Content
| Triathlon Distance | Swim | Bike | Run |
|---|---|---|---|
| Super Sprint | 400m (0.25 miles) | 10km (6.2 miles) | 2.5km (1.6 miles) |
| Sprint | 750m (0.47 miles) | 20km (12.4 miles) | 5km (3.1 miles) |
| Olympic | 1.5km (0.93 miles) | 40km (24.8 miles) | 10km (6.2 miles) |
| Half (70.3) | 1.9km (1.2 miles) | 90km (56 miles) | 21.1km (13.1 miles) |
| Full (Ironman) | 3.8km (2.4 miles) | 180km (112 miles) | 42.2km (26.2 miles) |
| Ultra | Varies | Varies | Varies |
Overview
Triathlons combine swimming, cycling, and running into one endurance event. The lengths of these segments vary depending on the race category, allowing athletes of different levels to participate. Here’s a list of the most common triathlon distances and a review of each.
1. Sprint
- Swim: 750 meters (0.47 miles)
- Bike: 20 kilometers (12.4 miles)
- Run: 5 kilometers (3.1 miles)
Review:
Sprint triathlons are popular among beginners and those looking for a short yet intense race. The shorter distance makes it more approachable for athletes who are either new to the sport or prefer to focus on speed. The race typically takes around 1–2 hours to complete, making it ideal for first-timers or those looking for a quicker challenge. It’s a great entry point to the sport.
Best For: Beginners, speed-focused athletes, casual triathletes.
2. Olympic (Standard Distance)
- Swim: 1.5 kilometers (0.93 miles)
- Bike: 40 kilometers (24.8 miles)
- Run: 10 kilometers (6.2 miles)
Review:
This is the official triathlon distance used in the Olympics, making it a well-recognized format. It’s a step up from the sprint triathlon, offering more of a challenge while still being achievable for athletes who have some endurance training. Olympic-distance races typically take 2–4 hours to complete and require a solid base of fitness across all three disciplines. It’s great for athletes seeking a significant challenge without the extreme distances of longer formats.
Best For: Intermediate athletes, those progressing from sprint distances, competitive athletes.
3. Half-Ironman (70.3)
- Swim: 1.9 kilometers (1.2 miles)
- Bike: 90 kilometers (56 miles)
- Run: 21.1 kilometers (13.1 miles; half-marathon)
Review:
The Half-Ironman, also known as a 70.3 triathlon (referring to the total distance in miles), is a major step up in endurance. It requires substantial training and commitment across all three sports, with typical finishing times ranging from 4.5 to 8 hours. It’s a popular distance for those looking to push their physical limits without committing to the grueling full Ironman distance. Many triathletes use the Half-Ironman as a stepping stone to full Ironman events.
Best For: Experienced athletes, endurance-focused competitors, those preparing for Ironman races.
4. Ironman (Full Distance)
- Swim: 3.8 kilometers (2.4 miles)
- Bike: 180 kilometers (112 miles)
- Run: 42.2 kilometers (26.2 miles; marathon)
Review:
The Ironman triathlon is the ultimate test of endurance, demanding months of training and significant commitment. This race pushes athletes to their physical and mental limits, often taking between 9 and 17 hours to complete. It’s not just a race but a journey, with the marathon at the end often being the toughest mental and physical challenge. Completing an Ironman is a major accomplishment and a bucket-list event for many athletes.
Best For: Highly experienced endurance athletes, those seeking the ultimate endurance challenge. Follow Ironman.com for more details
5. Super Triathlon
- Swim: 400 meters (0.25 miles)
- Bike: 10 kilometers (6.2 miles)
- Run: 2.5 kilometers (1.6 miles)
Review:
The super sprint triathlon is the shortest recognized distance in triathlon. It’s great for true beginners, younger athletes, or people just getting into fitness who want to try out the sport without the intensity or time commitment required for longer distances. With the entire event lasting about 30 minutes to 1 hour, it’s also excellent for honing specific skills like transitions or speed.
Best For: True beginners, casual athletes, juniors, and those short on time.
6. Ultra
- Varies (usually longer than Ironman distances)
Review:
Ultra triathlons take racing to the extreme, with distances beyond that of a traditional Ironman. These events are much less common but attract the most hardcore endurance athletes. Distances can vary widely, including double or even ten times the distance of an Ironman. These races can span multiple days, involving sleep deprivation and immense physical strain. They are best suited for ultra-endurance athletes who have already mastered the Ironman distance and are seeking the ultimate test of human endurance.
Best For: Ultra-endurance athletes, extreme competitors.
Conclusion:
Triathlons come in a wide variety of distances, catering to beginners all the way to ultra-endurance athletes. Here’s a quick recap:
- Sprint: Fast and short, perfect for beginners and speedsters.
- Olympic: A balanced challenge, ideal for more experienced competitors.
- Half-Ironman: A serious endurance challenge that requires significant preparation.
- Ironman: The ultimate triathlon, a grueling test of physical and mental endurance.
- Super Sprint: Ultra-short and approachable for everyone, great for practice.
- Ultra Triathlon: Reserved for the elite few who seek out extreme endurance challenges.
This variety ensures that there’s a distance suited to every athlete’s skill and ambition. For detailed view on Ironman 70.3 races suitable for beginners follow click here.