The short answer
A Half distance triathlon is a 1.9 km swim, a 90 km bike and a 21.1 km run, 113 km (about 70 miles) in total. The average finisher takes about 6 hours, and the usual cutoff is 8 hours 30 minutes from your own start. It is a long day with real fueling, a bike with a cutoff, and a race week worth planning.
The distance
| Leg | Kilometres | Miles |
|---|---|---|
| Swim | 1.9 km | 1.2 mi |
| Bike | 90 km | 56 mi |
| Run | 21.1 km | 13.1 mi |
| Total | 113 km | about 70 mi |
It is called a Half because it is half of a Full distance race. Course lengths can vary slightly, so check yours.
Finish times and cutoffs
The average Half finish is about 6 hours, based on race-result averages from RunTri and Marathon Handbook. First-timers often land between 6:30 and 7:30 (an estimate). Use the race time calculator to project your own.
| Checkpoint | Typical cutoff, from your own start |
|---|---|
| Swim | 1:10 |
| Bike finish | 5:30 |
| Race finish | 8:30 |
These are typical, not guaranteed. Your race's athlete guide decides, and some courses add extra checkpoints on the bike. The cutoff calculator turns them into clock times for a rolling start.
Bags, transition and special needs
Many Halfs keep your bike and run gear at your bike in transition, with no change tents. Some use the bag system: a blue bag for bike gear and a red bag for run gear, hung on numbered pegs, plus a white bag for dry clothes. Which one you get depends on the race, and the athlete guide says. Our bag system guide explains what goes in each.
Special needs bags, the extra bags you can reach halfway along the bike or run, are normally a Full distance feature. Most Halfs have none, so carry what you need on the bike. Confirm in the athlete guide.
Fueling and the wetsuit
Over 5 to 7 hours, a common target is 60 to 90 g of carbohydrate per hour on the bike and a little less on the run (about 50 to 70 g), with fluid and sodium set by your sweat rate. Sources differ on fluid and sodium, so test in training. The nutrition calculator and sweat rate calculator help; see fueling basics.
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. Check the day-of announcement and the wetsuit temperature calculator.
What race week looks like
You usually arrive two to three days before. Typical order: check-in and briefing on day one or two, a short swim, ride and run to shake out, bike and bags racked the day before, then an early night. Race morning is transition setup, body marking and the swim start. Follow the race week checklist, pack with the packing list, and find a Half in the race directory. Cut the load in the final week with the taper calculator.
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 (cutoff times, bags, aid)
- 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 Half distance triathlon?
A Half distance triathlon is a 1.9 km swim (1.2 miles), a 90 km bike (56 miles) and a 21.1 km run (13.1 miles), 113 km or about 70 miles in total.
How long does a Half distance triathlon take?
The average finish is about 6 hours. The usual cutoff is 8 hours 30 minutes from your own start, with the swim closing at 1 hour 10 minutes and the bike at 5 hours 30 minutes. Your athlete guide has the official times.
Is a Half distance triathlon a good first long race?
Many people do one after a Sprint or Olympic. You should be able to swim 2 km, ride 90 km and run a half marathon in training, with a few months of build. The bike cutoff is the number to check against your pace.
Do Half distance triathlons have special needs bags?
Most do not. Special needs bags are mainly a Full distance feature, so on a Half you carry your own bike nutrition and rely on aid stations. Confirm in your race's athlete guide.
How much should I eat in a Half distance triathlon?
A common target is 60 to 90 g of carbohydrate per hour on the bike and about 50 to 70 g on the run, plus fluid and sodium matched to your sweat rate. Practise it in training so your gut is used to it.