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Triathlon distances explained
Do you have what it takes?
There are a few sports you can watch and say 'I'd love to do that' or 'I wonder if I can do that'? Triathlon (swim, bike and run) is definitely high on that list.
What does it take to be able to do one though? Tom Walker, head of Endurance at InnerFight, is here to help you!
The 4 Main Triathlon Distances
Triathlon can seem a bit complex from the outside, but it shouldn't be. There are four main distances;
- Sprint-distance (750m swim, 20km bike, 5km run)
- Olympic or standard-distance (1.5km swim, 40km bike, 10km run)
- Half Ironman or middle-distance (1.9km swim, 90km bike, 21km run)
- Ironman or full-distance (3.8km swim, 180km bike, 42.2km run)
We are seeing a rise of a new distance from the T100 race series, this is a 2km swim, 80km bike, 18km run, totaling 100km – hence the name!
You will find all sorts of triathlons with all sorts of distances, but the above covers the most popular.
Get started with Sprint or Olympic distances
Entry to triathlon usually begins with a sprint or Olympic distance. These races can last anywhere from 1 to 5 hours and are a great place to begin in the sport.
The short or standard-distance races are not popular because some consider them to be 'easy', however they can be incredibly intensive if you want them to be. Their popularity stems from a low barrier to entry compared to a middle or full-distance triathlon.
Finding time to train for a triathlon
The main barrier is time to train... These races being much shorter means the total race time is also shorter and therefore training time for most amateur athletes can fit nicely into a normal work/family week. Average training hours for someone working towards these distances is 6-10 hours a week.
Middle-distance with routes into Ironman
Middle-distance triathlons are also extremely popular. The Half-Ironman provides an access route into the full Ironman family of endurance challenges, you get to do some incredible races in incredible locations and run down the red carpet!
Training for middle-distance triathlons
It can be a long day for the unprepared athlete though with the slower ones coming in close to the 8-hour cut-off. Quicker age groupers will be around 5 hours and elites will be coming in close to and just under 4 hours. Training demands for this distance are usually around 8 - 14 hours per week.
Full-distance and Ironman triathlons
Ironman Nice, Challenge Roth, The Norseman... the names are iconic in endurance sports. This odd, 220km distance has become incredibly alluring for some. Easy to enter but incredibly difficult to finish. This distance is not for beginners, it takes a huge commitment.
Commitment is key for full-distance triathlons
10 hours a week is the minimum, athletes looking to do a respectable time will need to commit months and months of between 12 and 18-hour training weeks.
Related: My Top 10 Essential Triathlon Tips
The training hours are long because the race itself can take up to 17 hours, where you then face a cut-off. Elite amateurs will take 8-9 hours to complete the race and other competitors can come in somewhere between the two extremes. Either way, it is a long day out.
Final thoughts
Whichever distance you choose, consistency in the training is key. 12 weeks of consistent, average training always beats 2 - 3 weeks of amazing training. This is key to understand. It's why we always work in longer blocks here at InnerFight Endurance.
Get triathlon ready with InnerFight Endurance!
We like to prepare our athletes properly and give loads of time for life and the wrenches it throws!
We’re currently preparing a lot for the 2024 winter season, where we will see lots of people race Ironman 70.3 Salalah, T100 Dubai and Ironman 70.3 Bahrain alongside the shorter distance local races. Although these races are 5 to 6 months away, the preparation for them is what will make or break the fun on the day. We don't like leaving things to chance!
The InnerFight Endurance Podcast has some great insight into how we prepare our athletes for triathlons, so make sure you check them out!
Understanding your training. Periodisation and training cycles. ep #169
On season VS off season, what's the difference? ep #165
Training to race, compete or complete? ep #161
If you're interested in signing up towards the 2024 Winter triathlon season, get in touch with Tom via tw@innerfight.com.
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
.jpeg)
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
.jpeg)
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
.jpeg)
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
There are a few sports you can watch and say 'I'd love to do that' or 'I wonder if I can do that'? Triathlon (swim, bike and run) is definitely high on that list.
What does it take to be able to do one though? Tom Walker, head of Endurance at InnerFight, is here to help you!
The 4 Main Triathlon Distances
Triathlon can seem a bit complex from the outside, but it shouldn't be. There are four main distances;
- Sprint-distance (750m swim, 20km bike, 5km run)
- Olympic or standard-distance (1.5km swim, 40km bike, 10km run)
- Half Ironman or middle-distance (1.9km swim, 90km bike, 21km run)
- Ironman or full-distance (3.8km swim, 180km bike, 42.2km run)
We are seeing a rise of a new distance from the T100 race series, this is a 2km swim, 80km bike, 18km run, totaling 100km – hence the name!
You will find all sorts of triathlons with all sorts of distances, but the above covers the most popular.
Get started with Sprint or Olympic distances
Entry to triathlon usually begins with a sprint or Olympic distance. These races can last anywhere from 1 to 5 hours and are a great place to begin in the sport.
The short or standard-distance races are not popular because some consider them to be 'easy', however they can be incredibly intensive if you want them to be. Their popularity stems from a low barrier to entry compared to a middle or full-distance triathlon.
Finding time to train for a triathlon
The main barrier is time to train... These races being much shorter means the total race time is also shorter and therefore training time for most amateur athletes can fit nicely into a normal work/family week. Average training hours for someone working towards these distances is 6-10 hours a week.
Middle-distance with routes into Ironman
Middle-distance triathlons are also extremely popular. The Half-Ironman provides an access route into the full Ironman family of endurance challenges, you get to do some incredible races in incredible locations and run down the red carpet!
Training for middle-distance triathlons
It can be a long day for the unprepared athlete though with the slower ones coming in close to the 8-hour cut-off. Quicker age groupers will be around 5 hours and elites will be coming in close to and just under 4 hours. Training demands for this distance are usually around 8 - 14 hours per week.
Full-distance and Ironman triathlons
Ironman Nice, Challenge Roth, The Norseman... the names are iconic in endurance sports. This odd, 220km distance has become incredibly alluring for some. Easy to enter but incredibly difficult to finish. This distance is not for beginners, it takes a huge commitment.
Commitment is key for full-distance triathlons
10 hours a week is the minimum, athletes looking to do a respectable time will need to commit months and months of between 12 and 18-hour training weeks.
Related: My Top 10 Essential Triathlon Tips
The training hours are long because the race itself can take up to 17 hours, where you then face a cut-off. Elite amateurs will take 8-9 hours to complete the race and other competitors can come in somewhere between the two extremes. Either way, it is a long day out.
Final thoughts
Whichever distance you choose, consistency in the training is key. 12 weeks of consistent, average training always beats 2 - 3 weeks of amazing training. This is key to understand. It's why we always work in longer blocks here at InnerFight Endurance.
Get triathlon ready with InnerFight Endurance!
We like to prepare our athletes properly and give loads of time for life and the wrenches it throws!
We’re currently preparing a lot for the 2024 winter season, where we will see lots of people race Ironman 70.3 Salalah, T100 Dubai and Ironman 70.3 Bahrain alongside the shorter distance local races. Although these races are 5 to 6 months away, the preparation for them is what will make or break the fun on the day. We don't like leaving things to chance!
The InnerFight Endurance Podcast has some great insight into how we prepare our athletes for triathlons, so make sure you check them out!
Understanding your training. Periodisation and training cycles. ep #169
On season VS off season, what's the difference? ep #165
Training to race, compete or complete? ep #161
If you're interested in signing up towards the 2024 Winter triathlon season, get in touch with Tom via tw@innerfight.com.
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
There are a few sports you can watch and say 'I'd love to do that' or 'I wonder if I can do that'? Triathlon (swim, bike and run) is definitely high on that list.
What does it take to be able to do one though? Tom Walker, head of Endurance at InnerFight, is here to help you!
The 4 Main Triathlon Distances
Triathlon can seem a bit complex from the outside, but it shouldn't be. There are four main distances;
- Sprint-distance (750m swim, 20km bike, 5km run)
- Olympic or standard-distance (1.5km swim, 40km bike, 10km run)
- Half Ironman or middle-distance (1.9km swim, 90km bike, 21km run)
- Ironman or full-distance (3.8km swim, 180km bike, 42.2km run)
We are seeing a rise of a new distance from the T100 race series, this is a 2km swim, 80km bike, 18km run, totaling 100km – hence the name!
You will find all sorts of triathlons with all sorts of distances, but the above covers the most popular.
Get started with Sprint or Olympic distances
Entry to triathlon usually begins with a sprint or Olympic distance. These races can last anywhere from 1 to 5 hours and are a great place to begin in the sport.
The short or standard-distance races are not popular because some consider them to be 'easy', however they can be incredibly intensive if you want them to be. Their popularity stems from a low barrier to entry compared to a middle or full-distance triathlon.
Finding time to train for a triathlon
The main barrier is time to train... These races being much shorter means the total race time is also shorter and therefore training time for most amateur athletes can fit nicely into a normal work/family week. Average training hours for someone working towards these distances is 6-10 hours a week.
Middle-distance with routes into Ironman
Middle-distance triathlons are also extremely popular. The Half-Ironman provides an access route into the full Ironman family of endurance challenges, you get to do some incredible races in incredible locations and run down the red carpet!
Training for middle-distance triathlons
It can be a long day for the unprepared athlete though with the slower ones coming in close to the 8-hour cut-off. Quicker age groupers will be around 5 hours and elites will be coming in close to and just under 4 hours. Training demands for this distance are usually around 8 - 14 hours per week.
Full-distance and Ironman triathlons
Ironman Nice, Challenge Roth, The Norseman... the names are iconic in endurance sports. This odd, 220km distance has become incredibly alluring for some. Easy to enter but incredibly difficult to finish. This distance is not for beginners, it takes a huge commitment.
Commitment is key for full-distance triathlons
10 hours a week is the minimum, athletes looking to do a respectable time will need to commit months and months of between 12 and 18-hour training weeks.
Related: My Top 10 Essential Triathlon Tips
The training hours are long because the race itself can take up to 17 hours, where you then face a cut-off. Elite amateurs will take 8-9 hours to complete the race and other competitors can come in somewhere between the two extremes. Either way, it is a long day out.
Final thoughts
Whichever distance you choose, consistency in the training is key. 12 weeks of consistent, average training always beats 2 - 3 weeks of amazing training. This is key to understand. It's why we always work in longer blocks here at InnerFight Endurance.
Get triathlon ready with InnerFight Endurance!
We like to prepare our athletes properly and give loads of time for life and the wrenches it throws!
We’re currently preparing a lot for the 2024 winter season, where we will see lots of people race Ironman 70.3 Salalah, T100 Dubai and Ironman 70.3 Bahrain alongside the shorter distance local races. Although these races are 5 to 6 months away, the preparation for them is what will make or break the fun on the day. We don't like leaving things to chance!
The InnerFight Endurance Podcast has some great insight into how we prepare our athletes for triathlons, so make sure you check them out!
Understanding your training. Periodisation and training cycles. ep #169
On season VS off season, what's the difference? ep #165
Training to race, compete or complete? ep #161
If you're interested in signing up towards the 2024 Winter triathlon season, get in touch with Tom via tw@innerfight.com.
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
There are a few sports you can watch and say 'I'd love to do that' or 'I wonder if I can do that'? Triathlon (swim, bike and run) is definitely high on that list.
What does it take to be able to do one though? Tom Walker, head of Endurance at InnerFight, is here to help you!
The 4 Main Triathlon Distances
Triathlon can seem a bit complex from the outside, but it shouldn't be. There are four main distances;
- Sprint-distance (750m swim, 20km bike, 5km run)
- Olympic or standard-distance (1.5km swim, 40km bike, 10km run)
- Half Ironman or middle-distance (1.9km swim, 90km bike, 21km run)
- Ironman or full-distance (3.8km swim, 180km bike, 42.2km run)
We are seeing a rise of a new distance from the T100 race series, this is a 2km swim, 80km bike, 18km run, totaling 100km – hence the name!
You will find all sorts of triathlons with all sorts of distances, but the above covers the most popular.
Get started with Sprint or Olympic distances
Entry to triathlon usually begins with a sprint or Olympic distance. These races can last anywhere from 1 to 5 hours and are a great place to begin in the sport.
The short or standard-distance races are not popular because some consider them to be 'easy', however they can be incredibly intensive if you want them to be. Their popularity stems from a low barrier to entry compared to a middle or full-distance triathlon.
Finding time to train for a triathlon
The main barrier is time to train... These races being much shorter means the total race time is also shorter and therefore training time for most amateur athletes can fit nicely into a normal work/family week. Average training hours for someone working towards these distances is 6-10 hours a week.
Middle-distance with routes into Ironman
Middle-distance triathlons are also extremely popular. The Half-Ironman provides an access route into the full Ironman family of endurance challenges, you get to do some incredible races in incredible locations and run down the red carpet!
Training for middle-distance triathlons
It can be a long day for the unprepared athlete though with the slower ones coming in close to the 8-hour cut-off. Quicker age groupers will be around 5 hours and elites will be coming in close to and just under 4 hours. Training demands for this distance are usually around 8 - 14 hours per week.
Full-distance and Ironman triathlons
Ironman Nice, Challenge Roth, The Norseman... the names are iconic in endurance sports. This odd, 220km distance has become incredibly alluring for some. Easy to enter but incredibly difficult to finish. This distance is not for beginners, it takes a huge commitment.
Commitment is key for full-distance triathlons
10 hours a week is the minimum, athletes looking to do a respectable time will need to commit months and months of between 12 and 18-hour training weeks.
Related: My Top 10 Essential Triathlon Tips
The training hours are long because the race itself can take up to 17 hours, where you then face a cut-off. Elite amateurs will take 8-9 hours to complete the race and other competitors can come in somewhere between the two extremes. Either way, it is a long day out.
Final thoughts
Whichever distance you choose, consistency in the training is key. 12 weeks of consistent, average training always beats 2 - 3 weeks of amazing training. This is key to understand. It's why we always work in longer blocks here at InnerFight Endurance.
Get triathlon ready with InnerFight Endurance!
We like to prepare our athletes properly and give loads of time for life and the wrenches it throws!
We’re currently preparing a lot for the 2024 winter season, where we will see lots of people race Ironman 70.3 Salalah, T100 Dubai and Ironman 70.3 Bahrain alongside the shorter distance local races. Although these races are 5 to 6 months away, the preparation for them is what will make or break the fun on the day. We don't like leaving things to chance!
The InnerFight Endurance Podcast has some great insight into how we prepare our athletes for triathlons, so make sure you check them out!
Understanding your training. Periodisation and training cycles. ep #169
On season VS off season, what's the difference? ep #165
Training to race, compete or complete? ep #161
If you're interested in signing up towards the 2024 Winter triathlon season, get in touch with Tom via tw@innerfight.com.
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
There are a few sports you can watch and say 'I'd love to do that' or 'I wonder if I can do that'? Triathlon (swim, bike and run) is definitely high on that list.
What does it take to be able to do one though? Tom Walker, head of Endurance at InnerFight, is here to help you!
The 4 Main Triathlon Distances
Triathlon can seem a bit complex from the outside, but it shouldn't be. There are four main distances;
- Sprint-distance (750m swim, 20km bike, 5km run)
- Olympic or standard-distance (1.5km swim, 40km bike, 10km run)
- Half Ironman or middle-distance (1.9km swim, 90km bike, 21km run)
- Ironman or full-distance (3.8km swim, 180km bike, 42.2km run)
We are seeing a rise of a new distance from the T100 race series, this is a 2km swim, 80km bike, 18km run, totaling 100km – hence the name!
You will find all sorts of triathlons with all sorts of distances, but the above covers the most popular.
Get started with Sprint or Olympic distances
Entry to triathlon usually begins with a sprint or Olympic distance. These races can last anywhere from 1 to 5 hours and are a great place to begin in the sport.
The short or standard-distance races are not popular because some consider them to be 'easy', however they can be incredibly intensive if you want them to be. Their popularity stems from a low barrier to entry compared to a middle or full-distance triathlon.
Finding time to train for a triathlon
The main barrier is time to train... These races being much shorter means the total race time is also shorter and therefore training time for most amateur athletes can fit nicely into a normal work/family week. Average training hours for someone working towards these distances is 6-10 hours a week.
Middle-distance with routes into Ironman
Middle-distance triathlons are also extremely popular. The Half-Ironman provides an access route into the full Ironman family of endurance challenges, you get to do some incredible races in incredible locations and run down the red carpet!
Training for middle-distance triathlons
It can be a long day for the unprepared athlete though with the slower ones coming in close to the 8-hour cut-off. Quicker age groupers will be around 5 hours and elites will be coming in close to and just under 4 hours. Training demands for this distance are usually around 8 - 14 hours per week.
Full-distance and Ironman triathlons
Ironman Nice, Challenge Roth, The Norseman... the names are iconic in endurance sports. This odd, 220km distance has become incredibly alluring for some. Easy to enter but incredibly difficult to finish. This distance is not for beginners, it takes a huge commitment.
Commitment is key for full-distance triathlons
10 hours a week is the minimum, athletes looking to do a respectable time will need to commit months and months of between 12 and 18-hour training weeks.
Related: My Top 10 Essential Triathlon Tips
The training hours are long because the race itself can take up to 17 hours, where you then face a cut-off. Elite amateurs will take 8-9 hours to complete the race and other competitors can come in somewhere between the two extremes. Either way, it is a long day out.
Final thoughts
Whichever distance you choose, consistency in the training is key. 12 weeks of consistent, average training always beats 2 - 3 weeks of amazing training. This is key to understand. It's why we always work in longer blocks here at InnerFight Endurance.
Get triathlon ready with InnerFight Endurance!
We like to prepare our athletes properly and give loads of time for life and the wrenches it throws!
We’re currently preparing a lot for the 2024 winter season, where we will see lots of people race Ironman 70.3 Salalah, T100 Dubai and Ironman 70.3 Bahrain alongside the shorter distance local races. Although these races are 5 to 6 months away, the preparation for them is what will make or break the fun on the day. We don't like leaving things to chance!
The InnerFight Endurance Podcast has some great insight into how we prepare our athletes for triathlons, so make sure you check them out!
Understanding your training. Periodisation and training cycles. ep #169
On season VS off season, what's the difference? ep #165
Training to race, compete or complete? ep #161
If you're interested in signing up towards the 2024 Winter triathlon season, get in touch with Tom via tw@innerfight.com.
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