What Is an Average & Good Time for a Triathlon?

Triathlon times can be a bit of a puzzle, especially if you’re new to the sport. I’ve been diving into this myself lately, as I’m training for my first-ever triathlon. It’s likely going to be a sprint distance, and honestly, my main goal is just to finish strong—but hey, if I can come close to the average time, that’ll feel like a win in itself. Whether you’re a rookie like me or an experienced racer looking to shave off minutes, knowing what’s “average” or “good” can help you set realistic goals.

Let’s break it all down, from the short and snappy super sprint to the colossal Ironman.

Super Sprint Triathlon

Super sprint triathlons are the appetizer of the triathlon world—short, fast, and perfect for beginners dipping their toes into multisport racing.

• Distances: ~400m (0.25 miles) swim, 10km (6.2 miles) bike, 2.5km (1.55 miles) run

For most folks tackling this distance, it’s all about keeping things steady and enjoying the process. On average, you’ll see swimmers finishing in 8-12 minutes, cyclists taking about 25-40 minutes, and runners clocking 15-25 minutes for the final leg.

• Average Time: 1 hour to 1 hour 20 minutes
  If you’re new, this range is your sweet spot. Trust me, no one’s judging—just crossing the finish line is a huge accomplishment.
• Good Time: Under 50 minutes
  Seasoned athletes or naturally speedy folks often aim for sub-50. This means maintaining a brisk pace and breezing through transitions like it’s second nature.
• World Record: There’s no official record for super sprints, but elite athletes can crush it in under 40 minutes. Seriously, blink, and they’re done.

Sprint Triathlon

Ah, the sprint triathlon. This is the one I’m gearing up for, and let me tell you, just thinking about the transitions gives me butterflies. It’s the next step up—a bit more demanding but still manageable for mere mortals like us.

• Distances: 750m (0.47 miles) swim, 20km (12.4 miles) bike, 5km (3.1 miles) run

On average, the swim takes around 15 minutes, followed by a bike ride of 35-50 minutes and a 25-35 minute run. Toss in transitions, and you’re looking at a total race time to aim for.

• Average Time: 1 hour 30 minutes to 2 hours
  This is where most participants land, especially if it’s their first race. It’s a mix of pacing yourself and figuring out those tricky transitions.
• Good Time: Under 1 hour 20 minutes
  If you’re nailing your swim strokes, hammering on the bike, and crushing the run, this is where you’ll end up. It’s the gold standard for intermediate racers.
• World Record: 49:13 by Vincent Luis at the Hamburg Wasser World Triathlon in 2020
  How insane is that? He’s practically flying through the water, tearing up the roads, and sprinting like his life depends on it.

Ironman 70.3 (Half Ironman)

The Half Ironman, or Ironman 70.3, is where triathlon starts getting serious. It’s long enough to demand respect but short enough to still feel (somewhat) human by the end.

• Distances: 1.9km (1.2 miles) swim, 90km (56 miles) bike, 21.1km (13.1 miles) run

This one’s a journey. The swim alone can take 30-40 minutes, followed by 2.5-3.5 hours of cycling and 1.5-2.5 hours of running. Add in transitions, and you’ve got yourself a day’s work.

• Average Time: 5 hours 30 minutes to 7 hours
  This is the realm of determined age-groupers and first-timers pacing themselves smartly.
• Good Time: Under 5 hours
  Hitting a sub-5 time? That’s beast mode. It requires consistent training, laser-focused transitions, and an iron will.
• World Record: 3:25:21 by Kristian Blummenfelt at the 2019 Ironman 70.3 Middle East Championship
  Yes, that’s under three and a half hours. Just… wow. These pros are on another level.

Ironman (Full Distance)

The full Ironman is the stuff of legends. Completing it feels like a superhuman feat—because it basically is.

• Distances: 3.8km (2.4 miles) swim, 180km (112 miles) bike, 42.2km (26.2 miles) run

Here’s the breakdown: the swim can take 1-1.5 hours, the bike 5-7 hours, and the marathon 3.5-6 hours. It’s a long day, no matter how you slice it.

• Average Time: 12 to 14 hours
  This is where most age-groupers finish, grinding it out with grit and determination.
• Good Time: Under 11 hours
  To achieve this, everything needs to align perfectly—training, race-day conditions, nutrition, and pacing.
• World Record: 7:21:12 by Kristian Blummenfelt at the 2021 Ironman Cozumel
  Yes, him again. And yes, that’s less than 7.5 hours. Just reading that time makes me feel out of breath.

Setting Your Own Goals

Times are helpful benchmarks, but let’s not forget: triathlon is a personal journey. Whether you’re gunning for a personal best or just want to finish without collapsing, what matters most is that you’re out there, challenging yourself.

As someone training for their first sprint triathlon, I’m keeping my goals realistic. Honestly, I’m aiming to stick close to the average times and, most importantly, finish with a smile. If I can improve my transitions and keep a steady pace, I’ll consider it a win.

What about you? Whether it’s a super sprint, a Half Ironman, or the full Ironman, what’s your dream time?