Triathlon distances explained

There are a few sports you can watch and say 'I'd love to do that' or 'I wonder if I can do that'? Triathlon (swim, bike and run) is definitely high on that list.

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What does it take to be able to do one though? Tom Walker, head of Endurance at InnerFight, is here to help you!

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The 4 Main Triathlon Distances

Triathlon can seem a bit complex from the outside, but it shouldn't be. There are four main distances;

• Sprint-distance (750m swim, 20km bike, 5km run)
• Olympic or standard-distance (1.5km swim, 40km bike, 10km run)
• Half Ironman or middle-distance (1.9km swim, 90km bike, 21km run)
• Ironman or full-distance (3.8km swim, 180km bike, 42.2km run)

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We are seeing a rise of a new distance from the T100 race series, this is a 2km swim, 80km bike, 18km run, totaling 100km – hence the name!

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You will find all sorts of triathlons with all sorts of distances, but the above covers the most popular.

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Get started with Sprint or Olympic distances

Entry to triathlon usually begins with a sprint or Olympic distance. These races can last anywhere from 1 to 5 hours and are a great place to begin in the sport.

The short or standard-distance races are not popular because some consider them to be 'easy', however they can be incredibly intensive if you want them to be. Their popularity stems from a low barrier to entry compared to a middle or full-distance triathlon.

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Finding time to train for a triathlon

The main barrier is time to train... These races being much shorter means the total race time is also shorter and therefore training time for most amateur athletes can fit nicely into a normal work/family week. Average training hours for someone working towards these distances is 6-10 hours a week.

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Middle-distance with routes into Ironman

Middle-distance triathlons are also extremely popular. The Half-Ironman provides an access route into the full Ironman family of endurance challenges, you get to do some incredible races in incredible locations and run down the red carpet!

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Training for middle-distance triathlons

It can be a long day for the unprepared athlete though with the slower ones coming in close to the 8-hour cut-off. Quicker age groupers will be around 5 hours and elites will be coming in close to and just under 4 hours. Training demands for this distance are usually around 8 - 14 hours per week.

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Full-distance and Ironman triathlons

Ironman Nice, Challenge Roth, The Norseman... the names are iconic in endurance sports. This odd, 220km distance has become incredibly alluring for some. Easy to enter but incredibly difficult to finish. This distance is not for beginners, it takes a huge commitment.

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Commitment is key for full-distance triathlons

10 hours a week is the minimum, athletes looking to do a respectable time will need to commit months and months of between 12 and 18-hour training weeks.

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Related: My Top 10 Essential Triathlon Tips

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The training hours are long because the race itself can take up to 17 hours, where you then face a cut-off. Elite amateurs will take 8-9 hours to complete the race and other competitors can come in somewhere between the two extremes. Either way, it is a long day out.

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Final thoughts

Whichever distance you choose, consistency in the training is key. 12 weeks of consistent, average training always beats 2 - 3 weeks of amazing training. This is key to understand. It's why we always work in longer blocks here at InnerFight Endurance.

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Get triathlon ready with InnerFight Endurance!

We like to prepare our athletes properly and give loads of time for life and the wrenches it throws!

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We’re currently preparing a lot for the 2024 winter season, where we will see lots of people race Ironman 70.3 Salalah, T100 Dubai and Ironman 70.3 Bahrain alongside the shorter distance local races. Although these races are 5 to 6 months away, the preparation for them is what will make or break the fun on the day. We don't like leaving things to chance!

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The InnerFight Endurance Podcast has some great insight into how we prepare our athletes for triathlons, so make sure you check them out!

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Understanding your training. Periodisation and training cycles. ep #169

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On season VS off season, what's the difference? ep #165

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Training to race, compete or complete? ep #161

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If you're interested in signing up towards the 2024 Winter triathlon season, get in touch with Tom via tw@innerfight.com.

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