Standard triathlon distances
| Race | Swim | Bike | Run | Total |
|---|---|---|---|---|
| Sprint | 750 m | 20 km | 5.0 km | 25.8 km |
| Olympic | 1500 m | 40 km | 10.0 km | 51.5 km |
| Half (70.3) | 1900 m | 90 km | 21.1 km | 113.0 km |
| Full (Ironman 140.6) | 3800 m | 180 km | 42.2 km | 226.0 km |
Many local races — especially sprints — use slightly different distances, so check your race guide and use Custom if needed. The “70.3” and “140.6” names come from the total distance in miles.
How the finish time is calculated
bike = bike distance ÷ speed
run = run distance × run pace
finish = swim + T1 + bike + T2 + run
Example finish times
Three example athletes to show how the disciplines add up. Your own numbers will differ.
| Race | Beginner 2:30/100 m · 24 km/h · 6:40/km | Intermediate 2:05/100 m · 30 km/h · 5:30/km | Advanced 1:40/100 m · 36 km/h · 4:30/km |
|---|---|---|---|
| Sprint | 1:50:05 | 1:28:08 | 1:10:50 |
| Olympic | 3:32:10 | 2:51:15 | 2:19:10 |
| Half (70.3) | 7:19:26 | 5:55:25 | 4:51:21 |
| Full (Ironman 140.6) | 15:07:26 | 12:15:27 | 10:04:42 |
For 70.3 and full distances the examples slow the bike and run by 5–10 % to reflect longer efforts.
Pacing each discipline
Swim
Start controlled, find feet to draft behind, and sight often. A calm swim saves more time later than a frantic one gains early.
Bike
Ride steady and a little easier than feels necessary, especially in 70.3 and Ironman races. Fuel and drink regularly.
Run
Expect to run slower than your stand-alone pace. Settle in for the first kilometre, then build.
Transitions
Practise them. A well-organised transition area can save several minutes at no fitness cost.
Cut-off times. Long-distance races have time limits for each leg. Many full-distance races use a 17-hour overall limit, and 70.3 races commonly allow 8.5 hours. Check the athlete guide for your event’s exact swim, bike and finish cut-offs.
Plan fuelling for the bike and run with the race fueling calculator, set run pace with the pace calculator, and work out fluid needs with the sweat rate calculator.
Last reviewed: September 2026 · Health disclaimer