Triathlon Times: What’s a Good Triathlon Time Across Age Groups and Distances?

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Most athletes, regardless of event, experience, or ability, are anxious to get a feel for how they compare to others in their sport.

Whether to get an idea of what to expect, to set goals for themselves, or to take a moment of pride in how far they’ve come, swimmers, cyclists, and runners alike all generally enjoy looking at the finishing times for races of varying lengths. 

Average Finish Triathlon Times

Average times for any race can vary significantly based on age, gender, and the conditions and complexity of the course.

In a multisport race such as a triathlon, these statistics can become a little more complicated. Most triathletes tend to be stronger in one discipline or another, so comparing these times involves digging down to not only the average overall finishing time, but also how quickly most competitors complete each leg of the race.

In a triathlon, the two transition periods between the swim and the bike, and between the bike and the run, also need to be factored in, which can further complicate things! 

Let’s break it all down.

Average Sprint Triathlon Time

A sprint triathlon is generally considered the shortest triathlon course. Although many areas offer a half sprint distance for beginners or casual athletes, usually called a “Try-a-Tri” or a “super sprint”, the sprint distance is the shortest of the competitive events. 

Age-GroupMaleFemale
18-241:25:251:37:54
25-291:27:111:35:09
30-341:29:221:37:13
35-391:30:271:38:33
40-441:31:471:39:41
45-491:32:1201:41:22
50-541:32:2401:43:47
55-591:33:3001:47:31
60-641:35:2201:49:54
65-691:37:2501:52:16
70-741:46:0201:56:48.7

The overall average finishing time for a sprint triathlon is 1 hour and 40 minutes. On average, men finish in 1 hour and 36 minutes, and women in 1 hour and 46 minutes. 

The swim leg, which is 0.5 miles or 750m, is considered by many the most difficult portion. On average, a sprint distance swim is finished in 18 minutes. The bike leg, which is a 12.4 miles or 20km, takes the longest at 46 minutes, and the run, 3.1 miles or 5km, is finished in 28 minutes. The two transitions between sports takes an average total of 8 minutes.

Average Olympic Triathlon Time

After completing some sprint triathlons, many triathletes move to the longer Olympic distance triathlon. This consists of a 0.93 miles or 1.5 km swim, a 24.8 miles or 40km bike ride, and a 6.2 miles or 10km run. 

Age-GroupMaleFemale
18-242:43:252:55:27
25-292:39:042:51:11
30-342:40:112:53:10
35-392:42:192:54:15
40-442:44:152:56:53
45-492:45:552:59:36
50-542:46:253:02:17
55-592:50:133:06:22
60-642:55:003:13:04
65-693:00:343:19:32
70-743:21:243:28:28

The overall average finishing time for an Olympic distance triathlon is 2 hours and 53 minutes. For women, the average time is 3 hours and 7 minutes, and for men it’s 2 hours and 47 minutes.

The Olympic distance swim is completed in 30 minutes, the bike in 1 hour and 17 minutes, and the run in 57 minutes. Transition time for an Olympic distance triathlon averages 9 minutes.

Average Half-Ironman Triathlon Time

While a full Ironman is daunting to most people, many brave athletes try their hand at the half distance each year. Whether as a stepping stone to a full Ironman, or just a new challenge, triathletes looking at competing in this race are very interested in what to strive for.

Age-GroupMaleFemale
18-246:13:416:39:38
25-296:16:076:39:48
30-346:13:496:41:08
35-396:15:006:44:53
40-446:19:486:50:14
45-496:25:596:55:13
50-546:35:486:58:28
55-596:43:577:06:30
60-646:54:447:20:27
65-697:05:357:25:30
70-747:22:127:42:56

On average, it takes competitors 5 hours and 58 minutes to complete this grueling course. Women finish in an average of 6 hours and 28 minutes, and men on average take 5 hours and 58 minutes.

You can find a more detailed analysis of 70.3 Ironman times in my article Average Half Ironman Time.

The swim portion, which is 1.2 miles or 1.9km, takes an average of 40 minutes. The 56 miles or 90km bike ride takes 3 hours and 2 minutes, and the final 13.1 miles or 21.1km run leg averages 2 hours and 11 minutes. Transition times in this race are longer on average than in shorter distances, owing to pacing, exhaustion, and equipment and refueling needs. You can expect to spend 12 minutes on average in total transition time.

Average Ironman Triathlon Time

The ultimate triathlon is the full Ironman distance. Elite athletes spend up to a year training for this race, making many career, family, and life sacrifices along the way. The idea of swimming 2.4 miles or 3.9km, biking 112 miles or 180.2km, followed by a full marathon of 26.3 miles or 42.2km is overwhelming.

For those brave enough to dive in, the overall average completion time is 12 hours and 49 minutes. Men finish faster with an average of 12 hours and 38 minutes, while women take an average of 13 hours and 35 minutes. 

Age-GroupMaleFemale
18-2412:32:2213:01:50
25-2912:24:2412:57:38
30-3412:25:1813:05:49
35-3912:27:5113:13:08
40-4412:41:2413:22:02
45-4912:55:4613:33:51
50-5413:15:3013:50:32
55-5913:33:3614:01:59
60-6413:48:0814:39:48
65-6914:13:0614:59:58
70-7414:28:5215:23:26

Ironman competitors finish their swim portion in an average of 1 hour and 19 minutes. The bike leg takes 6 hours and 19 minutes, and the run averages 4 hours and 54 minutes. Transition time is 17 minutes for the full Ironman distance.

Tips For Improving Your Race Time

  • Know your race. Looking at the course map can only tell you so much. Take a look at historical weather conditions, consider the elevation of the course, talk to some friends who have raced it before. The more you know about what to expect, the more thoroughly you can prepare to face challenges.
  • Self-care is key. You’re training so hard, it can be easy to push it too far. Remember to allow opportunities for your physical and mental well-being. Take some time for yourself, get a massage, make sure you’re sleeping well, and above all, listen to your body.
  • Never forget transition training! It’s easy to focus on the meat and potatoes of the race – the swim, bike, and run – but transitions are called the fourth sport for a reason. Practicing your transition skills can help you drop several minutes from your finishing time. Confidence in your transition can also prevent stress that can lead to fumbling or aggravation.
  • Nail your warm-up routine. Don’t expect to show up race day and jump into the water ready to go! You don’t have to go crazy – you will still want to conserve as much energy as possible for the race, but having a solid plan for a gentle warm up will help prevent race-day jitters, and ensure your body is in its best condition to make it through what may be a long day.

What Do These Times Mean for You?

As much as knowing what the average completion times for races can be a helpful way to set goals and track progress, the most important time is your own. Doing the best you can do and working to improve your own times and techniques is what will make you a successful triathlete. 

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Ryan Jones

Ryan Jones is a USA Triathlon Level 1 Certified Coach, USA Cycling Level 3 Certified Coach. Since graduating college, Ryan has coached over sixty triathletes, runners, cyclists, and swimmers. He focuses on helping them select appropriate goals and guiding them towards achieving them.

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