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
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NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
.jpg)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
.jpg)
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
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
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
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
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
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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