What is the average time for a Half Ironman triathlon?

With three disciplines covered in one race, swimming, cycling and running, a triathlon is a varied and challenging sport for any athlete to get their teeth into. If you have done a few sprint or Olympic triathlons and have decided to take on a new challenge by moving up to a Half Ironman, you might be wondering what the average time to complete this race is.

What is the average time for a Half Ironman?

If you haven’t taken the plunge and signed up for your next race yet, you can find a great local triathlon event on our website, and having a race to prepare for is also a great way to stay motivated!

Each of the 5 recognised triathlon distances will be a different average time, and as one of the longest races you can expect a Half Ironman to take several hours to complete. There are also other affecting factors such as the course terrain, age and gender, and average times can still vary within different age groups for example. 

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. Here are the distances you need to complete:

Swimming – 1.9km (1.2 miles)

Cycling – 90km (56 miles)

Running – 21.1km (13.1 miles)

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.


A triathlon is one of the trickiest and most difficult types of event you can try, but the challenge is what makes it great. It comprises of a swimming section, followed by a large bicycle ride, and finally a long stretch of running.

For anyone who has ever done an event involving one sport, such as a 10K run, and found themselves bored by the end, a triathlon might be the exciting fitness challenge you’ve been looking for! Combining three sports – swimming, cycling and running, a triathlon provides a varied and challenging workout that test your fitness and endurance across multiple disciplines.


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What is a triathlon made up of?

The distance of a triathlon can vary, but the race will always begin with a swim start. Depending on the length of the course this could be in a swimming pool or an open water swim such as a lake or sea. 

The swimming section of the triathlon is then followed by a cycling section – beginners don’t need to splash out on an expensive new bike, if you already own a mountain bike you can use that for your first few races! The cycling section is considered by many triathletes to be the most challenging part of the endurance event, with standard triathlon courses incorporating a 40km bike leg.

The final leg of the triathlon is a run. Again, the distance will vary depending on the length of the course, but a 10k run is considered standard for a triathlon. 

Between stages there is also a transition, which is often referred to as the fourth discipline. The transition area is where you change your kit between stages, for example switching from your cycling gear to your running shoes. The time it takes you to do this is counted as part of your total triathlon time, so serious triathletes will have got their transitions down to a fine art.

What are the benefits of taking part in a triathlon?

Triathlons are great for those who are looking to improve their fitness, lose weight but don’t like the idea of doing a regular marathon of running event. The varied stages keep training and competing challenging and interesting, providing a total body workout. Those prone to running injuries may also benefit from the swimming and cycling sections, as the movements are lower impact on joints.

Regardless of sprint length, triathlons are typically divided into age groups. This means that you will be competing alongside other triathletes who fall into the same band for age and sex as you, with the exception of triathletes who fall into the separate elite category.

Top Triathlon Events in 2020

We have picked out the best events taking place in 2019. We have lots more listings available, just click on the 'Triathlons' tab at the top of this page to find them.

Ironman UK Wales

This event is well established as having one of the most challenging bike and run courses on the IRONMAN calendar.  It also boasts the most spectacular swim location of any IRONMAN event, and the inspiration gained from one of the most vocal and enthusiastically-supported events with tens of thousands of spectators who turn out for race day on all three disciplines.

Find out more about the Ironman Wales event here

Ironman Wales - Triathlon Event