Average triathlon times

Triathlons are challenging multi disciplinary fitness events, combining swimming running and cycling. If you are currently training for a triathlon event, whether it’s your first or your fifth, you’ll probably want to know what a good average time to complete a triathlon is.

There are five triathlon distances that are recognised as standard, meaning that for each one there will be a different average. However, pinning down an average time for a triathlon distance is not an exact science, as there are many affecting factors such as the course terrain as well as the age and genders of those competing. We give you a rough idea of the good average times for each distance below.

Average super sprint time 

Swimming – 400m (0.25 miles)

Cycling – 10km (6.2 miles)

Running – 2.5km (1.5 miles)

The super sprint is the shortest triathlon distance, making it a great starting point for beginners. As we’ve mentioned in our other article about triathlons. For age group competitors, any time close to or just below the one hour mark is considered a good time for a super sprint distance.


Average sprint triathlon time 

Swimming – 750m (0.5 miles)

Cycling – 20km (12.3 miles)

Running – 5km (3.1 miles)

The next step up from a super sprint, the sprint distance, turns up the difficulty for each leg of the race. For age group category competitors, a time of around 1 hour 30 minutes is a good goal to have in mind if you are hoping to achieve a good average time. For elite triathletes a time around the one hour mark could see you win the event!


Average Olympic/standard triathlon time 

Swimming – 1.5km (0.9 miles)

Cycling – 40km (24.8 miles)

Running – 10k (6.2 miles)

The Olympic distance triathlon, considered the standard distance for a triathlon, doubles the distance of a sprint triathlon providing a challenging race for beginners and experienced triathletes alike. If you are a beginner you may want to just focus on completing the race, however if you do want to aim for a good time, under 3 hours is a very respectable result for a non-professional.


Average Half Ironman time 

Swimming – 1.9km (1.2 miles)

Cycling – 90km (56 miles)

Running – 21.1km (13.1 miles)

A Half Ironman, sometimes known as a 70.3 due to the number of miles in the race, is serious stuff! Competitors have to put in some serious training hours, so just completing a Half Ironman is a huge accomplishment.

With such a long course there are a lot more factors that will affect average times, particularly age and gender. A good average for men in the 30-35 age bracket is around 6 hours, for women in the same age bracket 7 hours is a good target to aim for.


Average full ironman time Long ‘Iron’ distance

Swimming – 3.8km (2.4 miles)

Cycling – 180km (112 miles)

Running – 42.2km (26.2 miles)

The Full Ironman is the ultimate test of physical endurance. As one of the world’s toughest sorting events, anyone who can complete this punishing course should consider themselves triumphant!

If we use the 30-35 age bracket as an example, a good average finishing time for men is around 13 hours, and for women an hour more. If you are looking to take on the elites, the Ironman World Championship men’s record is 7 hours 52 minutes and 39 seconds, held by Patrick Lange. The women’s record for the same course is 8 hours 26 minutes and 18 seconds, held by Daniela Ryf.