Sprint Triathlon
A sprint triathlon is the shortest common triathlon distance: 750m swim, 20km bike, 5km run. Learn what to expect, how to train, and typical finish times.
Quick Answer
Sprint Triathlon — A sprint triathlon is the shortest standard triathlon distance: 750m swim, 20km (12.4mi) bike, and 5km (3.1mi) run. It's ideal for beginners and takes most athletes 1-2 hours to complete.
Sprint Triathlon Distances
| Discipline | Distance (Metric) | Distance (Imperial) |
|---|---|---|
| Swim | 750m | 0.47 miles |
| Bike | 20km | 12.4 miles |
| Run | 5km | 3.1 miles |
| Total | — | ~15 miles |
Note: Some sprint races vary slightly (e.g., 400m swim, 15km bike).
Sprint Triathlon Finish Times
| Level | Swim | T1 | Bike | T2 | Run | Total |
|---|---|---|---|---|---|---|
| Beginner | 20-25 min | 4-5 min | 45-55 min | 2-3 min | 30-40 min | 1:45-2:10 |
| Intermediate | 12-18 min | 2-3 min | 35-45 min | 1-2 min | 22-30 min | 1:15-1:35 |
| Advanced | 10-13 min | 1-2 min | 28-35 min | 45-60 sec | 18-23 min | 1:00-1:15 |
| Elite | 8-10 min | <1 min | 24-28 min | 30-45 sec | 15-18 min | 50-60 min |
Use our Sprint Triathlon Calculator for personalized pace predictions.
Why Start with Sprint?
Perfect for Beginners
| Advantage | Why It Matters |
|---|---|
| Manageable distance | Can complete with moderate fitness |
| Lower time commitment | Train 4-6 hours/week |
| Less intimidating | Build confidence before longer races |
| Faster recovery | Race more often |
Still Challenging
Don't underestimate sprints:
- Race intensity is higher (shorter duration = harder effort)
- Transitions matter more (larger % of total time)
- Pacing errors are costly
Read our complete guide: Sprint Triathlon for Beginners.
Sprint Triathlon Training
Minimum Training Plan
| Week | Swim | Bike | Run | Brick |
|---|---|---|---|---|
| Volume | 2-3x | 2-3x | 2-3x | 1x |
| Total | 4-6 hours/week |
8-Week Sprint Plan Overview
| Weeks | Focus |
|---|---|
| 1-2 | Build base in each sport |
| 3-4 | Increase volume slightly |
| 5-6 | Add race-specific intensity |
| 7 | Brick workout focus |
| 8 | Taper for race |
Ready to start? Follow our free 8-Week Sprint Triathlon Training Plan for Beginners with complete weekly workouts.
Race Day Strategy
Pacing
| Leg | Strategy |
|---|---|
| Swim | Start conservatively, find rhythm |
| Bike | Strong but controlled; save legs for run |
| Run | Start steady, push second half |
Transitions
In sprints, transitions can represent 5-10% of total time:
- Practice T1 and T2 beforehand
- Minimize gear changes
- Stay calm and methodical
Effort Level
| Leg | % of Max Effort |
|---|---|
| Swim | 80-85% |
| Bike | 85-90% |
| Run | 90-95% |
| Final km | 100% |
Sprint vs Other Triathlon Distances
| Distance | Swim | Bike | Run | Time Range |
|---|---|---|---|---|
| Sprint | 750m | 20km | 5km | 1:00-2:00 |
| Olympic | 1.5km | 40km | 10km | 2:00-3:30 |
| Half Ironman | 1.9km | 90km | 21.1km | 4:30-7:00 |
| Ironman | 3.8km | 180km | 42.2km | 9:00-17:00 |
Equipment for Sprint Triathlon
Essential
| Item | Notes |
|---|---|
| Goggles | Comfortable, anti-fog |
| Bike | Any road bike works |
| Helmet | Required, properly fitted |
| Running shoes | Your regular training shoes |
| Race number | Provided by race |
Helpful but Optional
| Item | Benefit |
|---|---|
| Wetsuit | Warmth, buoyancy (if water < 24°C) |
| Tri suit | No changing between legs |
| Race belt | Fast number attachment |
| Elastic laces | Faster T2 |
| Tri shorts | Comfortable for all three |
Common Sprint Triathlon Mistakes
1. Going Too Hard on the Swim
Sprints are short, but swimming too fast leaves you fatigued for the longer bike and run legs.
2. Neglecting Transitions
In a sprint, slow transitions can cost you 5+ places. Practice them.
3. Underpacing the Run
Many athletes underpace the run leg. You have more left than you think—push the run.
4. Overcomplicating Gear
Keep it simple. You don't need expensive equipment for your first sprint.
Common Questions
How long does a sprint triathlon take?
Most athletes finish between 1:15-2:00. Beginners typically finish in 1:45-2:15.
Can I do a sprint triathlon without training?
Not recommended. Even with decent base fitness, you should train specifically for 4-8 weeks to learn transitions and practice the swim-bike-run sequence.
Is a sprint triathlon hard?
It's challenging but achievable for most people with moderate fitness and 6-8 weeks of training. The intensity is high because of the short duration.
What's after a sprint triathlon?
Many athletes progress to Olympic distance, which doubles all distances. Alternatively, race more sprints to improve your time.