WHAT'S A GOOD TRIATHLON TIME? AVERAGE IRONMAN TIMES

5/7/2025Mark Nessmith

WHAT'S A GOOD TRIATHLON TIME? AVERAGE IRONMAN TIMES

So you’ve got the gear, and you’ve added running and swimming to your cycling training. You’ve set your sights on competing in your first triathlon. But beyond “just finishing,” what’s your goal? When it comes to setting realistic expectations, knowing average triathlon times and benchmarks is the key. With that in mind, we’ve put together this guide to let you know the expected times for the various triathlon distances – from Sprint to IRONMAN – and included some tips to help you on your journey.

Popular Triathlon Types: Distance and Target Times

Swim Distance (km)
Sprint0,75
Olympic1,5
IRONMAN 70.31,9
IRONMAN3.8
Bike Distance (km)
Sprint20
Olympic40
IRONMAN 70.390
IRONMAN180
Run Distance (km)
Sprint5,00
Olympic10,00
IRONMAN 70.321,1
IRONMAN42,2
Good Time (Average Competitors)
Sprint1:00-1:45 hrs
Olympic2:00-3:30 hrs
IRONMAN 70.35:00-7:00 hrs
IRONMAN11:00-14:00 hrs
Good Time (First-time Competitors)
Sprint1:30-2:00 hrs
Olympic3:00-3:30 hrs
IRONMAN 70.36:00-8:00 hrs
IRONMAN12:00-15:00 hrs

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Mark Nessmith
Mark Nessmith is a native of south Florida who’s spent most of the past three decades living in Europe. During his career in writing and editing, his beats have included golf, baseball, football and basketball. On two wheels, his preferred terrain is the seemingly endless network of cycling trails throughout the forests of the Czech Republic. Mark and his wife have three brilliant kids and one rather odd terrier named Stella.
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