Olympic Triathlon
Olympic Distance Triathlon
An Olympic triathlon is the standard distance used in the Olympic Games: 1.5km swim, 40km bike, 10km run. Learn what to expect, training requirements, and typical finish times.
Quick Answer
Olympic Triathlon — An Olympic triathlon (also called Standard Distance or International Distance) consists of a 1.5km swim, 40km bike, and 10km run. It's the distance used in the Olympic Games and typically takes 2-3 hours to complete.
Olympic Triathlon Distances
| Discipline | Distance (Metric) | Distance (Imperial) |
|---|---|---|
| Swim | 1.5km | 0.93 miles |
| Bike | 40km | 24.8 miles |
| Run | 10km | 6.2 miles |
| Total | — | ~32 miles |
This is exactly double the sprint triathlon distance.
Olympic Triathlon Finish Times
| Level | Swim | T1 | Bike | T2 | Run | Total |
|---|---|---|---|---|---|---|
| Beginner | 35-45 min | 4-5 min | 1:30-1:50 | 2-3 min | 55-70 min | 3:10-4:00 |
| Intermediate | 25-35 min | 2-3 min | 1:10-1:25 | 1-2 min | 45-55 min | 2:25-3:00 |
| Advanced | 20-26 min | 1-2 min | 1:00-1:10 | 45-60 sec | 38-45 min | 2:00-2:25 |
| Elite | 17-20 min | <1 min | 50-58 min | 30-45 sec | 30-35 min | 1:45-1:55 |
Use our Olympic Triathlon Calculator for personalized pace predictions.
Olympic Distance at the Olympics
The Olympic triathlon has been part of the Summer Olympics since 2000 (Sydney). Key facts:
| Aspect | Detail |
|---|---|
| First Olympics | Sydney 2000 |
| Format | Draft-legal cycling |
| Elite times | Men ~1:45, Women ~1:55 |
| Course | Typically flat, fast |
Draft-legal racing means elite athletes can cycle in groups, significantly faster than age-group (non-drafting) races.
Training for Olympic Distance
Time Commitment
| Level | Hours/Week |
|---|---|
| Finish comfortably | 6-8 hours |
| Competitive | 8-12 hours |
| Podium pursuit | 12-15 hours |
Sample Training Week
| Day | Workout | Duration |
|---|---|---|
| Monday | Swim | 45-60 min |
| Tuesday | Run intervals | 45-60 min |
| Wednesday | Bike | 60-90 min |
| Thursday | Swim + Run (brick) | 75 min |
| Friday | Rest or easy swim | 30 min |
| Saturday | Long bike + run brick | 2-2.5 hours |
| Sunday | Long run | 60-75 min |
Training Phase Focus
| Phase | Duration | Focus |
|---|---|---|
| Base | 6-8 weeks | Build volume, aerobic fitness |
| Build | 6-8 weeks | Increase intensity, race-specific work |
| Peak | 2-3 weeks | Race simulation, brick workouts |
| Taper | 1-2 weeks | Reduce volume, maintain intensity |
Race Day Strategy
Swim (1.5km)
| Strategy | Why |
|---|---|
| Start conservatively | Long race ahead |
| Find your rhythm | Settle into sustainable pace |
| Draft when possible | Legal and saves energy |
| Sight regularly | Swim straight |
Bike (40km)
| Strategy | Why |
|---|---|
| No drafting (age-group) | Ride solo, stay legal |
| Steady power | Save legs for run |
| Fuel consistently | Start nutrition early |
| Know the course | Plan for hills, wind |
Run (10km)
| Strategy | Why |
|---|---|
| Start controlled | First km is hardest off the bike |
| Build through miles | Negative split if possible |
| Stay hydrated | Take fluids at aid stations |
| Push final 2km | Empty the tank |
Olympic vs Other Distances
| Distance | Swim | Bike | Run | % of Ironman |
|---|---|---|---|---|
| Sprint | 750m | 20km | 5km | ~21% |
| Olympic | 1.5km | 40km | 10km | ~42% |
| Half Ironman | 1.9km | 90km | 21.1km | 50% |
| Ironman | 3.8km | 180km | 42.2km | 100% |
Nutrition for Olympic Distance
Pre-Race
| Timing | What |
|---|---|
| Night before | Carb-rich dinner |
| Morning | Familiar breakfast, 2-3 hours before |
| Pre-race | Water, small snack if needed |
During Race
| Leg | Nutrition |
|---|---|
| Swim | Nothing |
| Bike | 200-300 calories (gels, bars, sports drink) |
| Run | Water/sports drink at aid stations |
Read our Triathlon Nutrition Guide.
Equipment Considerations
Essentials
| Item | Olympic-Specific Notes |
|---|---|
| Wetsuit | Usually allowed (check water temp) |
| Bike | Road bike, aero bars beneficial |
| Bike nutrition | Mount system for gels/fluid |
| Run shoes | Elastic laces essential |
Worth the Upgrade
| Item | Benefit |
|---|---|
| Tri suit | One outfit for all legs |
| Aero helmet | 1-2 min bike savings |
| Race wheels | Faster on bike leg |
| Proper bike fit | Comfort and power |
Common Mistakes
1. Going Out Too Hard
The Olympic distance is long enough that early overexertion leads to late-race suffering. Pace conservatively through the swim and early bike.
2. Poor Nutrition
2-3 hours of racing requires fueling. Practice your nutrition plan in training.
3. Neglecting the Swim
40% of age-group triathletes underperform their potential because they don't swim enough in training.
4. Not Practicing Transitions
At Olympic distance, 5 minutes of transition time is 3-4% of your race. Practice makes perfect.
Common Questions
Is Olympic distance hard?
It's challenging but achievable for anyone with 3-4 months of consistent training. The duration (2-3 hours) requires proper pacing and nutrition.
How long should I train for my first Olympic?
Plan for 12-16 weeks of structured training if you have a base fitness level. Complete beginners should start with a sprint first.
What's a good Olympic triathlon time?
For age-groupers, sub-3:00 is good, sub-2:30 is very good, and sub-2:15 is elite amateur. Times vary significantly by course and conditions.
Should I do a sprint before an Olympic?
Recommended but not required. Sprints teach you the race format, transitions, and pacing with lower stakes.