Triathlon distances: Sprint, Olympic, 70.3 and Ironman compared

The first question every newcomer asks is the same: what are the triathlon distances? Here is every official format, with realistic finishing times and how to choose the right race.

Triathlon distances table

Format	Swim	Bike	Run	Typical age-group time
Super Sprint	400 m	10 km	2.5 km	40-55 min
Sprint	750 m	20 km	5 km	1h10-1h40
Olympic (standard)	1.5 km	40 km	10 km	2h20-3h15
Half / 70.3	1.9 km	90 km	21.1 km	5h-7h
Ironman (full)	3.8 km	180 km	42.2 km	11h-15h

Super Sprint: your first taste

Built for beginners and single-sport athletes. It's over in under an hour and teaches you the thing no training session does: transitions and race-day pacing.

Sprint: the real starting point

750 m swim, 20 km bike, 5 km run. The most common format worldwide and the ideal first season goal: 8-12 weeks of preparation with 5-6 sessions per week, no giant weekend rides required.

Olympic: the Games distance

1.5 km + 40 km + 10 km — fast and relentless. It demands a solid threshold, because you race close to your limit the whole way. A natural step after a season or two of Sprints.

Half Ironman / 70.3: stepping into long course

Named after its 70.3 total miles. The rules change here: fuelling and pacing matter as much as fitness. Expect 8-10 training hours per week and a regular 3-hour long ride.

Ironman: the full distance

3.8 km swim, 180 km bike, then a marathon. For an age-grouper it's a 12-18 month project, peaking at 12-18 weekly hours with careful periodisation and recovery.

How to pick your distance

• Starting from scratch? Super Sprint or Sprint in your first season.
• Coming from running or cycling? Olympic — but invest in swim technique immediately.
• Under 6 hours a week? Stay with Sprint and Olympic; 70.3 needs time, not just motivation.
• Chasing an Ironman? Build it over two seasons, via a 70.3.

How Lapko helps you choose

Lapko starts from your goal race and the hours you actually have, then builds the plan backwards: volume, key sessions, recovery weeks and race simulations. Miss sessions or show up tired and the plan re-adapts itself.