What is the average time for a sprint triathlon?

If you have your first sprint triathlon coming up, you’ll probably be wondering what the average time for completing this race is. As you may know, triathlons are multidisciplinary events, bringing swimming running and cycling together in one race. Signing up for a triathlon event, is a great way to get started in the sport and to motivate you to keep to your training.

The average time for a sprint triathlon

There are 5 triathlon distances that are recognised as standard, and for each of those distances there will be a different average time. However, as there are many affecting factors such as the course terrain, age and gender, pinning down an average time for a triathlon distance is not an exact science. 

The next step up from a super sprint, the sprint distance, turns up the difficulty for each leg of the race. Although it’s a tougher event than a super sprint, with adequate preparation and training, it’s still an achievable distance for a beginner to the sport. To complete a sprint triathlon you’ll need to complete the following:

Swimming – 750m (0.5 miles)

Cycling – 20km (12.3 miles)

Running – 5km (3.1 miles)

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!


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