The short answer
A Full distance triathlon is a 3.8 km swim, a 180 km bike and a 42.2 km marathon, 226 km (140.6 miles) in total. The average finisher takes about 12 and a half hours, and the usual cutoff is 17 hours from your own start. Most of the work is pacing, fueling and logistics, which is why race week matters as much as the long rides.
The distance
| Leg | Kilometres | Miles |
|---|---|---|
| Swim | 3.8 km | 2.4 mi |
| Bike | 180 km | 112 mi |
| Run | 42.2 km | 26.2 mi |
| Total | 226 km | 140.6 mi |
It is twice a Half and the longest standard distance. Compare all of them on triathlon distances.
Finish times and cutoffs
The average Full finish is roughly 12.5 to 13 hours (Marathon Handbook cites 12:49 from MyTriWorld results, with men near 12:38 and women near 13:35). First-timers often plan for 13 to 15 hours (an estimate). Project yours with the race time calculator.
| Checkpoint | Typical cutoff, from your own start |
|---|---|
| Swim | 2:20 |
| Bike finish | 10:30 |
| Race finish | 17:00 |
Times usually count from your own start, which matters at rolling starts. Your race's athlete guide decides, and some courses add intermediate bike cutoffs. Use the cutoff calculator to see them as clock times.
The bag system and special needs
A Full typically uses five bags. The white morning clothes bag holds what you wear to the start. The blue bag holds bike gear and the red bag holds run gear, and you change in tents rather than at your bike. The orange (bike) and black (run) special needs bags are collected about halfway through each leg, around 90 km on the bike and 21 km on the run. Use them for spare fuel, socks or a headlamp, and expect not to get them back. Colours and drop-off rules vary by race, so confirm them in the athlete guide. The full walkthrough is in the bag system guide.
Fueling and the wetsuit
Coaching sources commonly suggest 60 to 90 g of carbohydrate per hour on the bike and about 50 to 70 g on the run, with fluid and sodium set by your sweat rate. Ranges for fluid and sodium vary widely between sources, so test in long sessions. Start with the nutrition calculator, the gel calculator and sweat rate. A week out, carb loading and the taper calculator help.
IRONMAN age group rules (2026 Competition Rules, section 4.02) allow a wetsuit up to 24.5 C, require one below 16 C, and ban one above 28.8 C. See the wetsuit temperature calculator.
What race week looks like
Arrive three or four days early. Typical week: registration and briefing, short sessions to stay loose, the athlete briefing, then the day before you rack your bike and hand in the blue and red bags. Race day starts before sunrise with breakfast, body marking and the swim start. Work through the race week checklist and the packing list, and pick a course in the race directory. Transition habits are in T1 and T2 explained.
Sources
- Marathon Handbook, Good Triathlon Time: averages by distance, age and gender
- RunTri, average IRONMAN and Half finish times from race results
- IRONMAN Competition Rules 2026, section 4.02 (wetsuits)
- IRONMAN athlete guides (cutoffs, bags, special needs)
- Active.com, a beginner's guide to the special needs bag
- 220 Triathlon, carbohydrate, fluid and sodium per hour
Published 2026-10-20. Your race's athlete guide always has the final word on its rules and times.
Questions
How far is a Full distance triathlon?
A Full distance triathlon is a 3.8 km swim (2.4 miles), a 180 km bike (112 miles) and a 42.2 km marathon (26.2 miles), 226 km or 140.6 miles in total.
How long does a Full distance triathlon take?
The average finish is about 12 and a half hours. The usual cutoff is 17 hours from your own start, with the swim closing at 2 hours 20 minutes and the bike at 10 hours 30 minutes. Check your athlete guide.
What are special needs bags in a Full distance triathlon?
They are two extra bags, one for the bike and one for the run, that you can pick up around the halfway point of each leg. People pack spare fuel, socks or a light. You normally do not get them back.
What do the blue, red and white bags mean?
The blue bag holds your bike gear, the red bag your run gear, and the white bag the clothes you wear to the start. At a Full you change in tents using the blue and red bags. Race rules and colours can vary, so confirm in your athlete guide.
How many carbs do I need in a Full distance triathlon?
A common guideline is 60 to 90 g per hour on the bike and about 50 to 70 g on the run, with fluid and sodium matched to your sweat rate. Train your stomach with these amounts before race day.