Related guides
Benchmark data for this discipline
Ironman Distances in Miles & KM — All Race Formats
See Ironman and triathlon distances in miles and kilometers, including Super Sprint, Sprint, Olympic, Half Ironman / 70.3, and Full Ironman / 140.6.
Triathlon Distances: IRONMAN, Olympic, Sprint, Super Sprint & Super League
Compare triathlon distances in miles and kilometers, including Super Sprint, Sprint, Olympic, IRONMAN 70.3, full IRONMAN, and Super League / Supertri formats.
FAQ
Frequently asked questions
What speed should I ride in a triathlon?
It depends on distance and fitness. Sprint: 30–38 km/h, Olympic: 28–35 km/h, 70.3: 28–34 km/h, IRONMAN: 27–33 km/h. These are broad ranges — pace sustainably for the distance.
What is the difference between speed and pace in cycling?
Speed is expressed as km/h or mph. Pace is the time per unit distance (min/km or min/mi). They are inverses: a faster speed means a lower pace number.
How much time does 1 km/h faster save?
Over 40 km (Olympic bike), going from 30 to 31 km/h saves about 2.5 minutes. Over 180 km (IRONMAN), the same 1 km/h increase saves about 11 minutes. Use the what-if table for exact values.
How do course conditions affect bike time?
Rolling terrain typically adds 3–5%, hilly courses 7–10%, and strong headwinds up to 10%. A TT/tri bike saves about 5% compared to a road bike at the same effort.
Evidence
References
This calculator provides estimates based on published exercise science research. Individual responses vary. These outputs are not a substitute for coaching, medical clearance, or your own experience. Always listen to your body and consult a qualified professional before making significant changes to your training.
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