Both amateur and professional triathletes often benefit from triathlon coaching and working with a great coach who aligns with an athlete’s objectives with the right training plan, support, and attention. In simple terms, each leg of a triathlon can be broken down by the following distances in miles (and kilometers): Below is an image of this information, if needed for quick reference. The next level up is the Olympic Triathlon, this is the standard Triathlon distance of a 1.5-kilometer (0.93-mile) swim, 40-kilometer (25-mile) bike, and a 10-kilometer (6.2-mile) run. How does your Olympic/International Distance splits compare with the averages in your age group, below. Half-Ironman or 70.3 triathlon distances entail swimming 1.2 miles (1.9 kilometers), cycling 56 miles (90 kilometers), and running 13.1 miles (21.09 kilometers), or a half marathon. Olympic Distance Triathlon Times High-caliber professionals will often finish Olympic triathlons in around 2 hours or less, with the men’s record currently at just over 1 hour, 46 minutes. Because triathlon is such a wide-ranging sport, there isn’t a cut and dry answer to the question“how long is a triathlon?” Use the quick links below to find the information you’re looking for: Because Ironman distance triathlons are 7x the distance to that of sprint triathlons, the volume and intensity of training is dramatically different on either end of the spectrum. Ironman, the primary governing body of this triathlon distance, also has holds 70.3 events, or half-Ironman races that are exactly 50% the distance of full Ironman lengths mentioned above. When you break down each leg of a sprint triathlon, it’s easier to view each leg as a strong, concerted effort (versus a lower-effort, well-paced effort like Ironman). The Olympic Distance Triathlon at Deuces Wild is comprised of a 1-loop swim course, a 1-loop bike course and a 1-loop run course. Find your perfect race! But for top age groupers, Olympic distance triathlon times typically range between 2 and 2 ½ hours. Starting from the ground up, we’d recommend you train well for around 12 weeks prior to an Olympic Triathlon event, especially if you want to post a competitive time. Please feel free to use or download this image, which is the same table of triathlon distances above. Recalled: The Origins of the Olympic-Distance Triathlon The “international standard” went on to debut at the Olympic Games in 2000. At first glance, the word “sprint” might seem overreaching for an event that can take 2 hours or more to finish; but take into consideration the perspective of a professional triathlete. Cycling is probably my strongest and I … For top age-groupers, good times on moderately difficult courses can range between 5-6 hours for 70.3 and 10-12 hours for Ironman. A new Island Races event to 2020 after high demand from competitors. On the professional level, half-Ironman distance triathlons fringe on near sprint distance speeds. Whether you’ve never done any triathlon race, or you’ve done a few sprints but have never tried the Oly distance yet – this free 12 week Olympic triathlon training plan will help you cross that finish line successfully! But for top age groupers, Olympic distance triathlon times typically range between 2 and 2 ½ hours. Learn more about Ironman 70.3 distances and full-Ironman distance triathlon. Factor-in family, work, and other life demands, and time allocation for Ironman training can be a difficult balancing act. Let’s be a little more specific about the numbers: If you are looking for a fast, yet challenging course then this race is for you! Half-Ironman’s are also called “70.3” races based on the combined mileage for all three disciplines (full-Ironman distance is 140.6 miles). Working with an Ironman coach can not only be helpful for motivation and accountability but also providing structured training plans that are custom-programmed to an athlete’s goals, skill level, and lifestyle. After a second transition you’ll then need to … And I am wondering if there is a good average time that I should be shooting for completing each leg. How long does it take to finish an International Distance Triathlon? Free Olympic-distance triathlon training plans. Age-grouper times: When competing in a standard distance triathlon, anything under 3hrs would be a very solid time for an amateur. While building endurance is important for both sprint and Olympic distance triathlons, competitive triathletes focus on speedwork, drills, and fast transitions. Similar to how sprint distance triathlons compares to Olympic, the length of a full-Ironman triathlon is double the distance of each leg in a 70.3. On Average Full Ironman paces are faster than 70.3 paces The average middle guy swims at 2.02/100m for an Ironman and at 2.06/100m for a 70.3. The graduation to Olympic distance triathlon requires greater dedication to training. Alistair Brownlee wins Olympic Gold.Photo: Triathlon.org | Delly Carr / ITU Men. Triathlon Calculators provides tools for calculating your race pace. Unlike sprint and Olympic distance triathlon, becoming an Ironman is a lifestyle.Even the jump from half-Ironman, or 70.3 racing, to Ironman is significant, as the sheer volume of the event requires a lot more time and focus to be successful. On race day, I faced freezing cold water and wind gusts up to 30 mph. If you’ve ever watched an Olympic, ITU, or SuperLeague triathlon online or on television, then you’re probably familiar with the level of intensity and efficiency that’s displayed by pro triathletes. The run, which is the final leg of a standard triathlon, is comprised of the following distances per race: The bike, which is the second leg of a standard triathlon, is comprised of the following distances per race: For related information, see our pages about types of triathlon, coaching, books, podcasts, training, and inspiration. Discover, compare and book 50+ Olympic Triathlon Events across the UK. The average middle lady swims at 2.09/100m or an Ironman and at 2.12/100m for a 70.3. This distance was the most popular distance during the initial boom of triathlon in the 80's and 90's. Trifind - The American Triathlon Events Calendar, keep up to date with latest Triathlon news and events, bike events 2017, Ironman triathlon, Discovery triathlon, ITU world triathlon series, Mud obstacle course, Triathlon world championships, Olympic distance triathlon and more. Most beginner athletes start with a Sprint distance race for their first triathlon. How long should I train for an Olympic triathlon? At any rate, Olympic triathlons require diligent pacing, energy management, and sufficient stamina. Sprint triathlon distances include swimming 0.5 miles (750 meter/2,460 feet), cycling 12.4 miles (20 kilometers), and running 3.1 miles (5 kilometers). Depending on elevation and conditions, a sprint distance triathlon might take around 1 hour or less for pros, while Ironman distance triathlons usually finish between 8 and 10 hours for elite-caliber triathletes. Sprint Distance Triathlon Times Average Professional time: around 1 hour Good age group time: 1 hour 40 minutes. Racing full Ironman distance requires a long-term commitment to training combined with disciplined time management. This data reflects 5-year median finisher time statistics (2015-2019) sourced from, Average Ironman Times (Age Grouper & Pro). Distance; Swim Bike Run (m) (km) (km s) Select Paces: Pace Swim Transition 1 Bike Transition 2 Run (m:s/100 m) (km /h) (time/ km) Race : Total : It is governed by the International Triathlon Union. For cases of beginners and amateurs racing their first Olympic distance triathlon, finish times can often extend beyond 3 hours. Swim 1.5k in 40 minutes, Bike 40k in an hour and 20 minutes, and Run 10k in one hour. The new location has the competitors Swim from the beach, making it easy for supporters to see the start, transition and finish all in one place. Competition procedure Fast cyclists and runners will often regain tremendous ground, even with a mediocre swim. Think of it more like a 50 mile or 80km time trial and you’ll be in the right ball park in terms of pace judgement. An equally impressive fastest time for full Ironman distance triathlon was Tim Don’s 7:40:23 in 2017. Right now, swimming is my weakest and I am sure I would be at a +45 min swim leg. How To Pace Olympic Triathlon Bike (40km) The bike section of an Olympic triathlon involves a 25 mile or 40km cycle time trial. When you hear people talk about how they do Triathlons, this is probably what they are doing. Recent News World Triathlon Podcast with Tamas Toth As the World Triathlon podcast hit 10,000 downloads from 87… 19 Jan 2021 Bids Open For 2023 & 2024 World Triathlon Championship Finals World Triathlon is welcoming bids for the 2023 and 2024 World… 15 Jan 2021 Paralympic ambition: Susana Rodriguez on a mission to succeed in Tokyo Susana Rodriguez was born with albinism. Triathlon races are held over four distances: Sprint, Olympic, Double Olympic and Triple Olympic. If you’re looking for a new fitness challenge, why not consider training for an Olympic distance triathlon? Based on Ironman finisher data averaged across a five-year span (2015-2019), we were able to calculate average Ironman finisher times across both male and female age groupers and professionals, including average times in the swim, bike, run, and both transition. I chose the race in Columbia, Maryland because of its location, promise of warm, early May temperatures, and a challenging course. The answer, based on our analysis of more than 75 triathlons: about 3 hours, on average. It is interesting that average pace of a … In other words, building endurance, efficiency, and strength can offer greater rewards for new athletes versus focusing on speedwork and intensity. While average professional times range between 4-5 hours for 70.3’s and 8-10 hours for full Ironman, age groupers spend significantly more time on the course. Below we share a few FAQs regarding triathlon distances. Olympic Distance Triathlon - Saturday, June 6, 2020. That being low-intensity, high volume training. We also offer general training insights to give you perspective on what you can expect when getting into each distance of triathlon. Contact: Industry Pioneers Founded Late 1990s / eCommerce Conversion Experts, USA Triathlon Age Group National Championship, USA Triathlon Age Group National Championships coverage, Digital, Web Analytics and eCommerce Strategy. The event has all the charm of The Sprint and The Islander. Yards are slightly shorter than meters, so if you swim by yardage, subtract 10 percent from your goal time. Triathlon had its Summer Olympics debut at the 2000 Games, in Sydney, and has been contested since then. There are two competitions at the Olympic Games: men’s and women’s individual. For more course accurate Olympic-distance records, the current men’s record may have been set by Alistair Brownlee at the London 2012 Olympics with 1:46:25. My first Olympic distance triathlon was nothing like I expected it to be. There’s a lot of preparation and planning that goes into a race, however, your level of fitness will often dictate your success and overall experience. Powered by. This data reflects 5-year median finisher time statistics (2015-2019) sourced from obstri.com. It’s important to know what you’re getting yourself into before lining up at the start of any triathlon. January 14, 2021 Sarah Wassner Flynn For more, see our, Today, as founder and managing partner of, © 1998 to 2018 Raymond Britt and RunTriMedia All Rights Reserved. currently training for my first triathlon - an Olympic distance. In addition to both average and good times for each distance, below we offer training tips and expectations for spring, Olympic, and Ironman/long-course distance triathlons. Then transition quickly into a hard 40km cycle time-trial. Converting meters to yards: Olympic-distance races cover 1500 meters. Swim: 750 meters (0.46 mile) Bike: 20K (12.4 miles) Run: 5K (3.1 miles) … Here's a breakdown of the four most common triathlon distances available: Sprint Triathlon— 750 meter (0.465 mile) swim / 20 kilometer (12.5 mi) bike / 5 km (3.1 mi) run Standard or Olympic Triathlon —1.5 kilometer (0.93 mile) swim / 40km (25 mi) bike / 10 km (6.2 mi) run In order to do well at an Olympic-distance triathlon you’ll need to do the following things well: swim 1,500m in open water (sea, river, lake or canal) with people all around you. If you are a beginning triathlete, a sprint distance triathlon is a great place to begin. Sprint distances vary from race to race, but the other distances are consistent with the lengths shown in the table below. Both avid triathletes, Holland is a 26-time Ironman triathlon finisher, and Ryan has completed more than 15 Olympic-distance triathlons, three half Ironman triathlons, and one full Ironman triathlon. While the distance of Sprint triathlons can vary from race to race, the standard length of each leg is a 0.5 miles (750m) swim, 12.4 miles (20km) bike, and 3.1 miles (5km) run. While most beginners start with sprint triathlons, the life of most passionate triathletes will eventually test the waters with Olympic and long-course triathlons. Such speeds also point to other top-performing Olympic distance pros like Javier Gómez and Alistair Brownlee who have entered the Iron-distance scene with great success. Below is information on average triathlon distances for various race types, as well as average times for age grouper and professional caliber triathletes. The most comprehensive list of Olympic Distance & Standard Distance Triathlons in 2021 - 2022. Long course triathlon or “Iron-distance” is often an umbrella term used to describe both Ironman and half-Ironman distance triathlon. It was the fourth appearance of an Olympic men's triathlon event since the first at the 2000 Olympics in Sydney. Triathlon Pace Calculator. The Olympic triathlon comprises a 1.5km swim, a 40km bike ride, and a 10km run. Marathon/Triathlon Results Analysis, Stats, Advice, We've taken the analysis to the next level, comparing splits and finish times for both events by age group. But for busy athletes who have minimal time training, you can expect 6-7+ hour half Ironman and 13+ hour full Ironman distance events. Average Time to Finish an Olympic/International Distance Triathlon: Chicago Triathlon vs USAT National Champs Competitor Times ... We've taken the analysis to the next level, comparing splits and finish times for both events by age group. How does your Olympic/International Distance splits compare with the averages in your age group, below. Training for an Olympic distance triathlon The Olympic distance triathlon which is also known as the international distance or the intermediate distance is composed of a 1.5 Kilometer swim, a 40 kilometer bike and a 10 kilometer run. Triathlon distances vary widely, ranging from 16 total miles for traditional sprint distance triathlons to over 140 miles for Ironman. Not only are transition times mere seconds, but the overall pace is often extremely fast, hovering just above a 5-minute mile run pace. Transitions included in the total. By the time you hit the bottom of this page, you’ll know the specific training plans we recommend for your tri event, the most important questions to ask yourself before choosing your Olympic-distance triathlon plan and the reasons we recommend them. How Should I Train for My First Olympic-Distance Triathlon? Because distances are double that of a sprint triathlon, most athletes spend over an hour on the bike, only to run 10 kilometers (6.2 miles) directly afterward. The fastest 70.3 was Jan Frandeno’s 3:36:30 at the 2018 Ironman World’s in South Africa where he ran 5:05 mile run splits to break the world record. But also consider the bike and run make up a vast majority of the mileage in a sprint or super distance triathlon. High-caliber professionals will often finish Olympic triathlons in around 2 hours or less, with the men’s record currently at just over 1 hour, 46 minutes. ... a 40K (24.8-mile) bike, and 10K (6.2-mile) run. Middle ‘70.3’ distance (1.9km swim/90km bike/21.1km run) For beginners just entering the triathlon scene, completing a sprint distance race is typically the most common place to start. In turn, Ironman distances involve a 2.4-mile (3.9 kilometers) swim, 112-mile (180.2 kilometers) bike ride, and run 26.2-mile (42.2 kilometers) run. Today’s post is dedicated to those preparing for an Olympic-distance triathlon. Learn more about Olympic distance triathlon. In most cases, 70.3 triathlons are more approachable for amateurs and age grouper athletes, as the level of commitment and training substantially escalates for full Ironman triathlons. Sprint Triathlon Distance. The world record Olympic distance time is 1 hour 39 minutes and 50 seconds, set by Simon Lessing in 1996. Conversely, long-course triathlon training often requires greater endurance-building and anaerobic training. Olympic triathlon distances are a 0.93-mile (1.5-kilometer) swim, 24.8-mile (40-kilometer) bike, and 6.2-mile (10-kilometer) run, exactly double the length of a sprint triathlon. Coming out of the water early is also important, so learning to become an efficient swimmer is vital to becoming a better triathlete. Olympic Distance Triathlon Times Allocating time early in the season to cultivate endurance, build strength, and prevent injury is important for athletes of all skill levels. After trying out a sprint triathlon, moving up to an Olympic triathlon is the logical next step. In other words, athletes can often maintain an anaerobic or higher level of energy output over the course of a 60-90 minute race. Britt is RunTri.com's founder and is the exclusive author/analyst of RunTri.com's entire library of 600+ features. For most athletes, the preparation to swim over 2 miles, cycle over 100 miles, and run a marathon is a massive undertaking. However, attention to speedwork, while still critical for competitive triathletes, is less of a priority for newbies looking to level-up from sprint triathlon distances. Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. Search for a olympic triathlon race in Houston, TX and learn more about the Olympic triathlon distance … As the pinnacle distance in the triathlon world, the length of an Ironman includes a 2.4-mile (3.9-km) swim, 112-mile (180.2-km) bike, and 26.2-mile (42.2-km) run, totalling 140.6 miles (226.3 kilomters). For instance, 1:30/100m is 1:21/100y. To accomodate all different skill levels, there are several different distances for triathlon races. Planning some standard-distance triathlons this season and want to race at the best of your ability? 1.5km (.93 miles) Swim 40km (25 miles) Bike 10km (6.2 miles) Run. The length of a sprint triathlon is a perfect entry-level distance for beginners, but it’s also a sufficient distance for athletes of all levels looking to fine-tune their transitions and gain more race experience. His endurance career includes 29 Ironmans, 3 Kona Triathlon World Championships, 13 consecutive Boston Marathons. 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And 13+ hour full Ironman distance triathlon requires greater endurance-building and anaerobic training the race was around Park... 13+ hour full Ironman distance triathlon the same table of triathlon in the season to cultivate endurance, strength!, finish times can often extend beyond 3 hours disciplined time management from obstri.com median finisher time statistics 2015-2019! This image, which is the exclusive author/analyst of RunTri.com 's founder and the... Bike 10km ( 6.2 miles ) bike 10km ( 6.2 miles ) run of a bike!