Duathlon
A triathlon without the swim. Athletes run, transition to their bike, bike, transition to their run, and finish the race on foot in this multi-sport journey.
Duathlon Basics
Run, bike, run — back to back, with two transitions in between. A duathlon is a triathlon without the swim, which makes it one of the most accessible doors into multi-sport racing.
The sprint distance — roughly a 5K run, 20K bike, and 2.5K run — is short enough to finish on your first attempt and a natural fit if you already run or ride. That second run on tired legs is where you realize how close you are to finishing.
What it takes
Endurance
Strength
Impact on body
Cost to begin
Run, bike, then run
A mass or wave start, straight into running. The opening run sets the tone, with many racers excited to get the show on the road. The bike is next, where the racing can be quiet in smaller events. The final run, where your legs feel unfamiliar, brings people back to the spectators, cowbells, and the finish line.
Best fit for
Runners who want into multi-sport without learning to swim, cyclists who can already run, and triathletes looking for an off-season race or a non-swim option. If you run or ride with any regularity, you're most of the way there.
What you need
Running shoes, a bike in good working order, and a helmet (required on every course). A road bike is most common, but most bikes work fine for a first sprint. Many racers bring water bottles on their bikes to hydrate during the race.
Recommended starting point
Usually a 5K run, 20K bike, and 2.5K run, although distances vary depending on the course. Short enough to finish without a huge training block, long enough to teach you transitions and what running on tired legs really feels like. The standard entry point into the sport.
Founder's take · Phil Tarnowski
"For my first duathlon, I found a local race a touch shorter than a standard sprint distance. Duathlons have transitions like a triathlon, but with no swim, that first run-to-bike transition felt faster and easier for me than coming out of the water in a triathlon. What caught me off guard was the second run. My legs were more fatigued than I expected. I'd tell anyone to practice run-bike-runs during training to prepare for that feeling on race day. Such a fun sport."
Popular Duathlon Formats
Duathlon Training Tips
Train the brick
The bike-to-run transition is the hardest part of a duathlon. Run immediately off the bike in training so your legs learn that heavy, unfamiliar feeling before race day instead of on it.
Pace the first run
Going out too quickly on the opening run is a common mistake. Adrenaline makes it easy to push it too hard early, and you will pay for it on the second run. Practice holding back early so you have legs left at the finish.
Duathlon Pace Calculator
Explore the pace you need to hit to reach your duathlon goal finish time. Endurance Grid's duathlon pace calculator will help you better understand what finish times equate to specific paces to help you plan your race accordingly.
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Duathlon FAQ
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