Triathlon
Swim, bike, run — back to back. The sprint distance makes it far more accessible than most people think.
What Is a Triathlon?
A triathlon is a single endurance race with three legs — a swim, then a bike, then a run — completed back to back, with the clock running straight through the two transitions in between.
›Read the transcript
Phil here with Endurance Grid. Let's talk about triathlons. Swim. Bike. Run. One race, back to back. Here's what you need to know.
The format is simple: swim, transition 1, bike, transition 2, then finish the race with a run. The clock never stops, meaning even the transitions are timed.
With triathlons, there is a distance for every level. The best place to start is the sprint triathlon. This format has a 750m swim, 20km bike, and 5km run. From there, distance steps up, with the Olympic triathlon being double the distance of the sprint triathlon. As you race more, there are longer options you can build up to, like the 70.3 or the full Ironman.
Triathlons are a great way for athletes that like variety. This sport combines multiple sports into one race. If you already swim, bike, or run with any regularity, you're more prepared than you think.
Find a triathlon near you to get started. Endurance Grid lists triathlons all across the United States. Endurance Grid also has pace calculators, gear recommendations, and sport guides that will help you better understand what all is involved with a triathlon. The finish line is closer than you think. Good luck!
Triathlon Basics
Three sports, one race. Swim, bike, run — in that order, back to back, with two transitions in between that become their own kind of skill. Triathlons are one of the more dynamic challenges in endurance sports.
You don't have to be an Ironman to love this sport. The sprint distance is short enough to finish on your first attempt, and varied enough that race day never gets monotonous.
What it takes
Endurance
Strength
Impact on body
Cost to begin
Swim, bike, then run
Open water, open roads, and competition with yourself. The swim start is exciting and chaotic — cold water, people everywhere, but it finds a rhythm fast. The bike course is usually quiet. The run brings people back — spectators, cowbells, and the finish line.
Best fit for
Runners looking for a new challenge, swimmers wanting a finish line, or anyone drawn to training across three disciplines. If you already swim, bike, or run with any regularity, you're likely more prepared than you think.
What you need
A pair of goggles, a bike, a helmet, and shoes you're comfortable running in are the baseline. Most bikes work fine for a first sprint. If you're not a comfortable swimmer, pool access and a few lessons before race day will go a long way. A wetsuit helps in cold open water.
Recommended starting point
The shortest official distance — 750m swim, 20K bike, 5K run. Three disciplines means three movements to train for, and race day never gets monotonous. You're always moving, pushing yourself, without repetitive overload on any one movement.
Founder's take · Phil Tarnowski
"I did my first sprint tri after running a few half marathons. The swim was uncharted waters for me, so I got lessons, put in pool time, and started doing mock sprint tris. The variety of three sports in one race was a blast and unlike anything I'd done before."
Popular Triathlon Race Formats
Best starting point. Three disciplines to get a taste of what the sport has to offer.
Browse Sprint TriathlonsDouble the sprint. The step most athletes take if they want to move beyond sprint distances.
Browse Olympic TriathlonsWhere training becomes a lifestyle.
Browse 70.3 TriathlonsTriathlon Training Tips
Know how to do all 3 events.
Most triathletes have one discipline they avoid. Don't. Identify your worst discipline in week one and give it extra time early.
Train the transitions
You will need to transition from swim to bike and bike to run. Doing workouts consecutively — bike immediately after a swim, or run immediately after a bike — prepares you for running each event under fatigue.
Triathlon Pace Calculator
Explore the pace you need to hit to reach your triathlon goal finish time. Endurance Grid's triathlon pace calculator will help you better understand what finish times equate to specific paces to help you plan your race accordingly.
Plan Your PaceFind a Triathlon race near you
Enter a city or ZIP to see the closest upcoming triathlon races to line up for.
Upcoming Triathlon races
Triathlon FAQ
What is a triathlon?
What is the shortest triathlon distance?
How long does it take to train for a sprint triathlon?
What gear do I need for my first triathlon?
What is the difference between a sprint and Olympic triathlon?
How do I plan my pace for triathlon?
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