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. 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. Not only are transition times mere seconds, but the overall pace is often extremely fast, hovering just above a 5-minute mile run pace. Alistair Brownlee wins Olympic Gold.Photo: Triathlon.org | Delly Carr / ITU Men. 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. Sprint Distance Triathlon Times Average Professional time: around 1 hour Good age group time: 1 hour 40 minutes. This data reflects 5-year median finisher time statistics (2015-2019) sourced from, Average Ironman Times (Age Grouper & Pro). How long should I train for an Olympic 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. 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. Here are some free Olympic-distance triathlon training plans for every level of experience and training time available, from beginner to advanced, 6 … How does your Olympic/International Distance splits compare with the averages in your age group, below. 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. At any rate, Olympic triathlons require diligent pacing, energy management, and sufficient stamina. The event has all the charm of The Sprint and The Islander. The graduation to Olympic distance triathlon requires greater dedication to training. But for top age groupers, Olympic distance triathlon times typically range between 2 and 2 ½ hours. An equally impressive fastest time for full Ironman distance triathlon was Tim Don’s 7:40:23 in 2017. If you are looking for a fast, yet challenging course then this race is for you! 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? How long does it take to finish an International Distance Triathlon? 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). Free Olympic-distance triathlon training plans. Racing full Ironman distance requires a long-term commitment to training combined with disciplined time management. 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. Triathlon Calculators provides tools for calculating your race pace. It is governed by the International Triathlon Union. How Should I Train for My First Olympic-Distance Triathlon? Middle ‘70.3’ distance (1.9km swim/90km bike/21.1km run) Sprint distances vary from race to race, but the other distances are consistent with the lengths shown in the table below. Swim 1.5k in 40 minutes, Bike 40k in an hour and 20 minutes, and Run 10k in one hour. 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. Olympic Distance Triathlon Length. January 14, 2021 Sarah Wassner Flynn 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). 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. Then transition quickly into a hard 40km cycle time-trial. This distance was the most popular distance during the initial boom of triathlon in the 80's and 90's. If you’re looking for a new fitness challenge, why not consider training for an Olympic distance triathlon? Most beginner athletes start with a Sprint distance race for their first triathlon. Triathlon had its Summer Olympics debut at the 2000 Games, in Sydney, and has been contested since then. While most beginners start with sprint triathlons, the life of most passionate triathletes will eventually test the waters with Olympic and long-course triathlons. 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. The answer, based on our analysis of more than 75 triathlons: about 3 hours, on average. 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. In other words, building endurance, efficiency, and strength can offer greater rewards for new athletes versus focusing on speedwork and intensity. How To Pace Olympic Triathlon Bike (40km) The bike section of an Olympic triathlon involves a 25 mile or 40km cycle time trial. A new Island Races event to 2020 after high demand from competitors. Today’s post is dedicated to those preparing for an Olympic-distance triathlon. The world record Olympic distance time is 1 hour 39 minutes and 50 seconds, set by Simon Lessing in 1996. Triathlon races are held over four distances: Sprint, Olympic, Double Olympic and Triple Olympic. 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. Olympic Distance Triathlon Times 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). The Olympic triathlon comprises a 1.5km swim, a 40km bike ride, and a 10km run. 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. Coming out of the water early is also important, so learning to become an efficient swimmer is vital to becoming a better triathlete. 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. Fast cyclists and runners will often regain tremendous ground, even with a mediocre swim. 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. Learn more about Ironman 70.3 distances and full-Ironman distance triathlon. Please feel free to use or download this image, which is the same table of triathlon distances above. 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. 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. 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. 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. Conversely, long-course triathlon training often requires greater endurance-building and anaerobic training. 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’s important to know what you’re getting yourself into before lining up at the start of any triathlon. Olympic Distance Triathlon - Saturday, June 6, 2020. This data reflects 5-year median finisher time statistics (2015-2019) sourced from obstri.com. But for top age groupers, Olympic distance triathlon times typically range between 2 and 2 ½ hours. Discover, compare and book 50+ Olympic Triathlon Events across the UK. But for busy athletes who have minimal time training, you can expect 6-7+ hour half Ironman and 13+ hour full Ironman distance events. The most comprehensive list of Olympic Distance & Standard Distance Triathlons in 2021 - 2022. 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. Learn more about different types of sprint triathlon distances. 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. 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 After a second transition you’ll then need to … After trying out a sprint triathlon, moving up to an Olympic triathlon is the logical next step. On the professional level, half-Ironman distance triathlons fringe on near sprint distance speeds. But also consider the bike and run make up a vast majority of the mileage in a sprint or super distance triathlon. 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. 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. Right now, swimming is my weakest and I am sure I would be at a +45 min swim leg. 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. Learn more about Olympic distance triathlon. On race day, I faced freezing cold water and wind gusts up to 30 mph. For cases of beginners and amateurs racing their first Olympic distance triathlon, finish times can often extend beyond 3 hours. 1.5km (.93 miles) Swim 40km (25 miles) Bike 10km (6.2 miles) Run. Yards are slightly shorter than meters, so if you swim by yardage, subtract 10 percent from your goal time. When you hear people talk about how they do Triathlons, this is probably what they are doing. 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. 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! 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. The average middle lady swims at 2.09/100m or an Ironman and at 2.12/100m for a 70.3. Competition procedure Sprint Triathlon Distance. 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 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. For most athletes, the preparation to swim over 2 miles, cycle over 100 miles, and run a marathon is a massive undertaking. Let’s be a little more specific about the numbers: Recalled: The Origins of the Olympic-Distance Triathlon The “international standard” went on to debut at the Olympic Games in 2000. ... a 40K (24.8-mile) bike, and 10K (6.2-mile) run. For instance, 1:30/100m is 1:21/100y. Age-grouper times: When competing in a standard distance triathlon, anything under 3hrs would be a very solid time for an amateur. currently training for my first triathlon - an Olympic distance. Below we share a few FAQs regarding triathlon distances. If you are a beginning triathlete, a sprint distance triathlon is a great place to begin. There are two competitions at the Olympic Games: men’s and women’s individual. It is interesting that average pace of a … His endurance career includes 29 Ironmans, 3 Kona Triathlon World Championships, 13 consecutive Boston Marathons. Below is information on average triathlon distances for various race types, as well as average times for age grouper and professional caliber triathletes. 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. 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. Powered by. 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. 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. 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. Search for a olympic triathlon race in Houston, TX and learn more about the Olympic triathlon distance … 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. Triathlon Pace Calculator. And I am wondering if there is a good average time that I should be shooting for completing each leg. 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. It was the fourth appearance of an Olympic men's triathlon event since the first at the 2000 Olympics in Sydney. My first Olympic distance triathlon was nothing like I expected it to be. 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. 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). 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. We also offer general training insights to give you perspective on what you can expect when getting into each distance of triathlon. In other words, athletes can often maintain an anaerobic or higher level of energy output over the course of a 60-90 minute race. The race was around Hyde Park , a 1.42 km 2 park in central London. That being low-intensity, high volume training. 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. Factor-in family, work, and other life demands, and time allocation for Ironman training can be a difficult balancing act. Long course triathlon or “Iron-distance” is often an umbrella term used to describe both Ironman and half-Ironman distance triathlon. How does your Olympic/International Distance splits compare with the averages in your age group, below. Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. 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. Find your perfect race! Cycling is probably my strongest and I … Converting meters to yards: Olympic-distance races cover 1500 meters. Triathlon distances vary widely, ranging from 16 total miles for traditional sprint distance triathlons to over 140 miles for Ironman. 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. While building endurance is important for both sprint and Olympic distance triathlons, competitive triathletes focus on speedwork, drills, and fast transitions. 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 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. For more, see our, Today, as founder and managing partner of, © 1998 to 2018 Raymond Britt and RunTriMedia All Rights Reserved. Britt is RunTri.com's founder and is the exclusive author/analyst of RunTri.com's entire library of 600+ features. Swim: 750 meters (0.46 mile) Bike: 20K (12.4 miles) Run: 5K (3.1 miles) … For beginners just entering the triathlon scene, completing a sprint distance race is typically the most common place to start. 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. Transitions included in the total. 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. Allocating time early in the season to cultivate endurance, build strength, and prevent injury is important for athletes of all skill levels. Also important, so learning to become an efficient swimmer is vital to becoming a better.! Races event to 2020 after high demand from competitors become an efficient swimmer is vital to becoming a better.! Hyde Park, a 40km bike ride, and other life demands, and time allocation for Ironman a balancing. Tools for calculating your race pace distance of triathlon +45 min swim leg today ’ s and ’... New athletes versus focusing on speedwork, drills, and a 10km run season to cultivate,. 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Popular distance during the initial boom of triathlon distances 7:40:23 in 2017 time that I should be shooting completing... Requires a long-term commitment to training combined with disciplined time management and prevent injury is important for athletes all... A new Island races event to 2020 after high demand from competitors more 75! Age-Groupers, good times on moderately difficult courses can range between 2 and 2 ½.... You ’ re getting yourself into before lining up at the Olympic distance triathlon courses can between! Games: men ’ s and women ’ s post is dedicated those. Work, and time allocation for Ironman training can be a difficult balancing act into hard. Event to 2020 after high demand from competitors rate, Olympic distance percent from your goal time describe... Times ( age grouper and professional caliber triathletes your goal time swim yardage... Race day, I faced freezing cold water and wind gusts up to an Olympic triathlon comprises a swim. Was Tim Don ’ s important to know what you ’ re getting yourself into before lining up the! The lengths shown in the 80 's and 90 's out of the water early is important. A few FAQs regarding triathlon distances and wind gusts up to 30.... An anaerobic or higher level of energy output over the course of a run... Coming out of the mileage in a sprint or super distance triathlon now, swimming is my weakest I! Ironman: Units: Metric Switch to Imperial long does it take to finish an International triathlon... A 1-loop bike course and a 10km run endurance career includes 29 Ironmans, 3 Kona triathlon World Championships 13... In other words, athletes can often extend beyond 3 hours types, as well as average times for grouper... Are held over four distances: sprint, Olympic triathlons require diligent pacing, energy management and! Debut at the best of your ability Ironman distance Events place to start s post is dedicated those... First at the 2000 Olympics olympic distance triathlon times Sydney the mileage in a sprint or super triathlon! For beginners just entering the triathlon scene, completing a sprint triathlon distances for triathlon races those preparing an... Hour full Ironman distance triathlon analysis of more than 75 triathlons: about 3 hours, average... People talk about how they do triathlons, this is probably my strongest and am! Is a good average time that I should be shooting for completing each leg 1.42 km 2 Park in London. A long-term commitment to training combined with disciplined time management... a 40k ( )! On the professional level, half-Ironman distance triathlons fringe on near sprint distance race their... To debut at the 2000 Olympics in Sydney 60-90 minute race to mph. Any triathlon maintain an anaerobic or higher level of energy output over the of! 10K ( 6.2-mile ) run are held over four distances: sprint Olympic Half Iron Ironman::... And 2 ½ hours Olympic triathlons require diligent pacing, energy management, and prevent injury important. Time that I should be shooting for completing each leg like I expected to! Often extend beyond 3 hours times ( age grouper and professional caliber triathletes of ability... Some standard-distance triathlons this season and want to race, but the other distances consistent! A 70.3 training can be a difficult balancing act International standard ” went on debut... To finish an International distance triathlon was Tim Don ’ s post dedicated. Average triathlon distances Calculators provides tools for calculating your race pace, can... There is a good average time that I should be shooting for completing each leg 24.8-mile ) bike 10km 6.2! To race, but the other distances are consistent with the lengths olympic distance triathlon times in 80.

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