Triathlon Distances Explained; From Sprint to Ultras and more.

Looking to dive headfirst into a triathlon but don’t know where to start, what distances to train for, or what footwear to tailor to? We’ve created the ultimate triathlon guide breaking down each distance to steer you in the right direction.



What are the different Triathlon distances?

A triathlon consists of three disciplines, swim, a bike ride, then ending with a run. With total distances ranging from 21km up to 220km, there’s a solid choice of options for all levels of fitness ability. Here are some of the most popular triathlon distances:

• Super Sprint
• Sprint
• Olympic
• Half Iron Man
• Iron Man
• Ultra

Want to know more about the different distances including our favourite footwear? Read on.

Super Sprint Triathlon

Distances:

• 400m Swim
• 10km Bike
• 5km Run.

A super sprint triathlon is a great entry level gateway for ultimate beginners. Consisting of a shorter 400m swim, 10km on the bike and a 2.5km run. You might find that at this distance, the swim takes place in a pool over open water.

Why choose it:

• More accessible for total beginners
• Great gateway to the sport

Footwear for Super Sprints

We really love the HOKA Mach 6. Built for speed, the Mach 6 performs best during tempo runs, yet provides plenty of cushioning and durability. Featuring  super critical foam EVA midsole, this is a great option to get started in triathlons.  




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Sprint Triathlon

Distances:

• 750m swim
• 20km bike
• 5km run.

The Sprint Triathlon is often considered to be another perfect entry-level event for new triathletes. Covering half of the Olympic distance, it’s one of the shortest triathlon distances, making it more manageable for beginners. Unlike the super sprint, the swim portion of a sprint triathlon will take place in open water. It also offers a stepping-stone for more experienced athletes to move onto longer triathlons.

Why choose it:

• Ideal for first-timers or athletes looking to dip their toes in to try out the sport.
• Great taste of open water swimming
• Offers a good balance of swim, bike and run components so you get a well-rounded triathlon experience.

Footwear for sprint triathlons:

Asics Gel-Nimbus for men and women provides supreme cushioning, and a stable ride – making it a solid choice for longer runs. The engineered mesh upper is breathable, and the soft and stretchy collar allows an easy step in – an ideal choice for those transitioning from bike ride to run.



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Olympic Triathlon (Standard Distance)

Distances:

• 1.5km swim
• 40km bike
• 10km run.

The Olympic distance gets its namesake from being the length used in the games and was established back in 1989. It’s a step up from the Sprint Triathlon distances requiring more endurance and strength in all three disciplines as well as a stricter training schedule.

Why Choose It:

• Suitable for athletes who have completed a Sprint Triathlon and are looking to challenge themselves further.
• It’s an excellent test of stamina, pacing and race strategy.

Footwear for Olympic Distance Triathlons


A perfect running shoe for long distances the Asics Gel Kayano provides adaptive stability with maximum cushioning. Comfort is key with this silhouette with some of Asics’ softest cushioning yet, blended with PureGEL technology to achieve soft landings and cloudlike comfort. With a choice of widths and great colourways offered for men and women, you are in great hands with a pair of Gel Kayanos.



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Half Ironman

Distances:

• 1.9km swim
• 90km bike
• 21.1km run

The Half Ironman also known as the Ironman 70.3 – named after the total distance covered in miles for this discipline. Offering a step up from the Olympic Triathlon, this race is designed for more experienced triathletes who truly want to test their limits.

Why Choose It:

• Perfect for athletes with a solid foundation in triathlons who want to push themselves for a longer distance.
• The Half Ironman is a huge milestone for triathletes, offering a sense of accomplishment without going all the way to the full Ironman distance.
• A great middle ground if you’re aiming to prepare for a full Ironman in the future.

Footwear for Half Iron Man Triathlons:

Excellent for lively and energetic runs, the HOKA Bondi offers unparalleled support for long distances. Expect a balanced ride from heel strike to forefoot transition every time. Shop from a great choice of colours for both men and women.



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Ironman Triathlon

Distances:

• 3.8km swim
• 180km bike
• 42.2km run

The Ironman Triathlon is the ultimate challenge for any triathlete. This legendary race consists of the longest distances and requires peak fitness, mental toughness and careful race planning. Completing an Ironman is a monumental achievement, and it’s what most seasoned triathletes aspire to.

Why Choose It:

• If you’re looking to test your physical and mental limits, the Full Ironman is the race for you.
• Ideal for experienced triathletes who have built up to longer distances and want to achieve something truly remarkable.
• Offers a huge sense of achievement once completed.

TAF Footwear Recommends:

The Saucony Endorphin Speed for men and women is a great option, particularly for race day. Smooth technology provides effortless speed, and an addictive forward motion feel in this runner’s favourite. Shop from a wide choice of colourways too.



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Ultra Triathlon

Distances can vary but usually consist of:

• Swim: 5km to 10km
• Bike: 200km to 600km
• Run: 50km to 100km

The Ultra Triathlon is for true endurance athletes. These races go well beyond the Ironman distances, and one thing prospective athletes may find is that unlike a regular triathlon, an ultra might have multiple consecutive triathlons performed across a number of days.

Ultra triathlons are rare but offer the ultimate test for those seeking to push the boundaries of human endurance.

Why Choose It:

• Only for athletes who have already completed Ironman events and are looking for a truly extreme challenge.
• This race tests not only an athlete’s endurance but their mental resilience as well.

TAF Recommends: The Hoka Skyward X, closest to the foot sits a PEBA foam which is highly resilient and offers enhanced energy return. Underneath the carbon fibre plate is a layer of super-critical EVA foam for a layer of stability required to achieve kilometre after kilometre.



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