The distance
A sprint triathlon is 750 m of swimming, 20 km of cycling and 5 km of running. It is the most common first-triathlon distance, and it is short enough that transitions matter disproportionately — a slow T1 can cost more than a poor swim.
Pacing a sprint
The swim is close to a 750 m time trial, the bike is a hard threshold effort, and the run is faster than you think is possible after the bike. Most beginners go too hard in the water and spend the first 2 km of the bike recovering. Aim for a controlled swim, then build.
Where the time goes
For a typical age-grouper, the bike takes 40–45% of the total, the run 30–35%, the swim 15–20%, and transitions 3–5%. The breakdown table makes that explicit, which is useful when deciding whether to buy speed or train for it.
Frequently Asked Questions
What is a good sprint triathlon time?
1:15–1:30 is a solid age-group result; under 1:10 is competitive. Beginners often finish around 1:40–2:00.
How long should transitions take?
60–90 seconds each once practised. Anything over three minutes is usually equipment layout rather than fitness.
Is a wetsuit worth it for 750 m?
If the water is cold enough to be wetsuit-legal, yes — but practise removing it quickly, or the time saved in the water is lost in T1.
Related tools
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