Triathlon distances explained

A triathlon consists of swimming, cycling and running, one straight after the other, with changeovers in the transition area. The distances are largely standardised internationally, but organisers often vary them in the details. The exact courses are always on the event page and with the organiser.

The common distances

• Super sprint: very short formats, often around 0.3–0.4 km swim, 8–10 km bike, 2–2.5 km run. Good for a first taste.
• Sprint distance: 0.75 km swim, 20 km bike, 5 km run. The classic entry point. Many organisers also offer "Jedermann" (open-to-all) courses of a similar length.
• Standard / Olympic distance: 1.5 km swim, 40 km bike, 10 km run.
• Middle distance: 1.9 km swim, 90 km bike, 21.1 km run, about 113 km in total. At IRONMAN this format is called "70.3" (the total distance in miles).
• Long distance: 3.8 km swim, 180 km bike, 42.2 km run, about 226 km in total.

There are also variants such as relays, where several people split the disciplines, or aquabike (swim and bike only).

Which distance suits you?

• Getting started: Sprint distance. Above all, make sure you can handle the swim safely in open water.
• Next step: For many, the Olympic distance is a good intermediate step with a manageable training load.
• Middle and long distance: Training volume rises considerably here, especially on the bike. Fuelling on the way becomes a topic of its own.

You'll find upcoming triathlons below this guide.

What to look for when choosing

• Swim: Lake, river, sea or outdoor pool? In cool water, wetsuits are common. The organiser sets the rules.
• Bike course: Flat or hilly, one big loop or several laps? Many races have a no-drafting rule.
• Time limits: Especially over longer distances, there are cut-off times for the swim and the bike. Check them in advance.
• Licence: In Germany, participants without an annual licence (Startpass) need a day licence for many races. The organiser states the cost.

Transition in brief

Bike, helmet, shoes and race number are placed in the transition area before the start. The helmet usually has to be fastened before you touch your bike. A quick practice of the changeovers in training saves a lot of stress on race day.