Are you new to triathlons and wondering what all those race names—Super Sprint, Sprint, Olympic, Half Ironman—actually mean? Or maybe you’ve tackled a shorter race and are eyeing your next challenge?
Don’t worry, we’ll break it all down for you.
From beginner-friendly races to endurance tests that push your limits, here’s a quick guide to the main triathlon distances and alternative formats.
Super Sprint / Tri-A-Tri
Perfect for first-timers or anyone looking for a quick, all-out race. Super Sprints are short and approachable, with typical distances around 350m swim, 10km bike, and 2.5km run. However, keep in mind that these distances can vary depending on the event. Some might have a slightly shorter or longer swim or bike ride, so check the course details when you sign up.
Sprint Triathlon
The Sprint distance is a favorite among beginners and seasoned triathletes alike. Why? It’s challenging but doesn’t require months of intense training. You can fit a Sprint race into a busy schedule and even squeeze in multiple races during the season.
Sprint distances vary, but a standard Sprint follows World Triathlon guidelines: 750m swim, 20km bike, 5km run. Some events, however, might tweak the distances, with “long Sprints” featuring a 30km bike or a 7.5km run. Always check the event’s details.
Olympic Distance / Standard Distance / 5150
Ready to step it up? The Olympic distance is often the next milestone for those who’ve conquered a Sprint race. It’s also the official triathlon format used in the Olympics.
Expect a 1.5km swim, 40km bike, and 10km run. If you see the term “5150,” that’s just a shorthand for the total distance in kilometers (51.5km). It’s a fantastic distance for building endurance without committing to the grueling training of longer races.
Half Ironman / Ironman 70.3 / Half Distance
Here’s where things get serious. The Half Ironman, also known as Ironman 70.3 (the total distance in miles), is a true endurance test. It features a 1.9km swim, 90km bike, and 21.1km run.
Sometimes, you might see slight variations—like a 94km bike ride instead of 90km—but these are rare. Regardless, training for this distance demands a significant time investment. It’s not just about finishing; it’s about preparing your body to thrive across all three sports.
Full Ironman / Ironman 140.6
This is the pinnacle of triathlon racing. A Full Ironman challenges both your physical and mental limits with a 3.8km swim, 180km bike, and 42.2km run. The 140.6 comes from the total distance in miles.
Training for this distance is no small feat—it often requires months of dedication. The most famous Full Ironman race is the World Championships in Kona, Hawaii, but there are races worldwide. If you’re considering this challenge, prepare for it to dominate your calendar and possibly your family conversations!
Swim/Bike Options
Not ready to run? Swim/Bike races let you skip the final leg and focus on the first two. These are growing in popularity and often use the same swim and bike distances as triathlons. For example, a Swim/Bike version of an Olympic triathlon would include a 1.5km swim and 40km bike.
This option is fantastic if you’re recovering from an injury or just love swimming and cycling more than pounding the pavement.
Duathlon
Prefer to stay on dry land? Duathlons combine running and cycling, with a run-bike-run format. Sprint Duathlons typically include a 5km run, 20km bike, and 2.5km run. For those who want more of a challenge, international distances might double those numbers to a 10km run, 40km bike, and 5km run.
Relays
Triathlon isn’t just for solo competitors. Relays allow you to share the experience with friends. Teams can be one, two, or three people, splitting the swim, bike, and run duties however they like. For example, one teammate could swim, another bike, and the third tackle the run.
Relay options are available for Super Sprint, Sprint, Olympic, and Half Ironman distances. Full Ironman relays are rare but exist in certain events. This is a great way to ease into triathlon or enjoy the camaraderie of a team effort.
Final Thoughts
Triathlon has a place for everyone, whether you’re a beginner dipping your toes into the sport or a seasoned athlete chasing a personal best. Start small, build your confidence, and see where the journey takes you.
And remember: the best triathlon is the one that gets you to the start line.
