What Order is a Triathlon and WHY??

No matter if you’re new to triathlon or are just curious about the reason behind it.

What order is a triathlon…and why?

The order is swim, bike, run. 

And the simple answer to your question: for safety reasons.

But there’s a little bit more to that answer.

What Order Is a Triathlon?

A traditional triathlon consists of three sequential events: swimming, biking, and running.

This order is maintained across various triathlon distances, from sprint triathlons to Ironman races. The lengths of each segment vary depending on the race distance, but the order remains the same:

1. Swimming
2. Biking
3. Running

Why This Order?

The swim-bike-run order is all about keeping athletes safe, making the race run smoothly, and organizing things better.

There are multiple other reasons for the order of events in a triathlon:

• Safety: Kicking off with the swim helps avoid accidents or worse because athletes are less tired and more alert. Swimming, especially in open water, can be tough and risky. It makes sense to start here when everyone’s energy levels are high.
• Easier to Organize: It’s simpler for race organizers to keep an eye on everyone and ensure safety when the swim is first. Plus, finishing with the run means everyone ends up in one place, making it exciting for spectators and easier to manage for the event organizers.
• Spreads the athletes: Having the swim start everything off helps spread out the athletes right from the beginning, which means less bunching up at transitions. Plus, can you imagine the chaos of everyone starting on their bikes at the same time?

You’ll learn more about the order in the following paragraphs.

2. The Opening Act: Swimming

The triathlon kicks off with the swim leg (for several compelling reasons).

Water poses unique challenges and risks. 

Starting here, when athletes are at their freshest, minimizes potential dangers. The athletes still have a relatively low heart rate, which can make it easier and less stressful in the water.

And come on…

Putting on a wetsuit is already a struggle while you’re still dry.

Doing this sweaty (and already exhausted) makes this a really uncomfortable (extra?) discipline. 

The swim can take place in open water (such as a lake, river, or ocean) or a swimming pool, depending on the event.

Starting with swimming minimizes risks associated with an open-water mass start, such as the potential for physical contact and injury.

It’s also logistically simpler to have mass starts in open water or staged starts in a pool without affecting the race’s flow.

2. The Middle Ground: Biking

Following the swim, athletes transition to the bike leg. 

Cycling accounts for the largest portion of the race in terms of distance and, often, time.

Starting the bike ride after swimming allows competitors to dry off and warm up, especially in colder conditions. The bike segment requires a different set of muscles than swimming, which helps manage overall fatigue.

Starting with the bike is difficult for two reasons:

With drafting rules, this could have two extremes.

Really boring.

Or completely dangerous!

Like this, it allows for strategic pacing, as athletes must balance speed with the conservation of energy for the run.

3. The Final Challenge: Running

The final leg of the triathlon is the run.

Placing the running segment last capitalizes on athletes’ remaining energy reserves.

Running, being high-impact, is the most physically demanding on tired muscles. Consequently, it’s positioned at the end of the race when athletes no longer need to reserve energy for subsequent activities.

Running on tired legs tests mental strength and physical endurance, making it the perfect highlight of the triathlon race. 

(It’s SO important to work on your mental strength as well in your triathlon training. Check out this post about mental training for athletes. And Your likely a big step ahead of your competition!)

And talk about highlights…

It’s much more spectacular for the audience to see the triathletes finishing the triathlon.

Especially during sprint distance triathlons that are faster paced. It’s cool to watch the leaders fight for the podium.

Overall, the run is where races are often won or lost, as competitors push through fatigue to reach the finish line.

(4.) Discipline: Transitions

Transitions are often called the fourth discipline of a triathlon event for a good reason.

They are, known as the first transition, T1 (swim-to-bike), and the second transition, T2 (bike-to-run). And are critical phases in the triathlon.

Efficient transitions can shave minutes off your time. Here’s how:

• Streamline Your Setup: Organize your transition area for quick changes. Know exactly where everything is, from your helmet to your running shoes. So you don’t waste valuable time here!
• Practice Makes Perfect: Incorporate transition practice into your training. Simulate race conditions to improve speed and efficiency.
• Think Ahead: Plan your transitions mentally before the race. Knowing each step in advance can reduce mistakes and save time.
• Brick Training: Incorporate brick workouts into your training. These are back-to-back sessions of biking followed by running, which mimic race day conditions and improve your body’s ability to switch between disciplines.

How Did the Triathlon Come About?

In September 1974, the first triathlon in its now-known form took place in Mission Bay, San Diego.

It consisted of a 0.5-mile swim, a five-mile bike ride, and a five-mile run.

However, the monumental breakthrough came with the idea from three American soldiers stationed in Hawaii. They decided to combine the three toughest endurance competitions into one:

• The 2.4 miles Waikiki Rough-Water Swim
• The 112 miles Around-Oahu Bike Race
• And the Honolulu Marathon

Thus, the long-distance triathlon was born.

Today, the term Ironman® is often used synonymously with long-distance triathlons, a trademarked name that refers exclusively to races designated as Ironman®.

Now athletes from around the globe are mesmerized by the Hawaii Ironman race. And it holds a special place in both the hearts of athletes AND fans alike.

So now you also know why the Ironman World Championship is held in Hawaii. 

Starting in 2023 the Ironman World Championships for men and women are split between Kona and Nice. This will rotate every year until 2026 (Source).

What Types of Triathlons Are There?

Standard Triathlon

This is the classic triathlon distance that we probably all know. I’ll call it the “standard” distances from sprint to Ironman triathlon. (distances are in km)

Apart from the standard triathlon, there are a few other multisport races that have evolved.

Duathlon

The Duathlon is perfect for all the swim dislikers. As it includes only running and biking. It has a slightly different order of events as it goes run-bike-run.

One of the most known duathlons is the Powerman in Zofingen Switzerland. It consists of over 7,5km running, 150km biking, 30km running, and around 2.000 altitude meters.

Reverse Triathlon

It is also called Zot Trot. And like you already suspect. This is a triathlon upside down.

For everyone that is now worried about the safety of these events. The swim of the reverse triathlon is usually shorter and in a pool supervised by lifeguards to minimize the risk of drowning.

It’s not so easy to find one of these events as they are rare.

Super League Triathlon

The Super League Triathlon (SLT) is more than just a triathlon series.

To sum it up:

It is made to make the sport more engaging for both participants and spectators. Unlike standard triathlons, which consist of long-distance swims, bike rides, and runs in a fixed order, SLT events feature shorter, more intense races with varied formats. These can include:

• Triple Mix: Races over three stages with the order of swim, bike, and run mixed up.
• Eliminator: A series of short races with the slowest athletes eliminated after each round.
• Enduro: Back-to-back stages of swim-bike-run without breaks, testing athletes’ endurance and speed.

Winter Triathlon

In the mid-1990s, another form of the triathlon evolved. 

The winter triathlon.

Swimming is replaced by cross-country skiing, and the event is carried out in the order of running mountain biking (MTB), and cross-country skiing.

The ITU (International Triathlon Union) has set guidelines for conducting a Winter Triathlon: 

7-9 km running, 12-14 km MTB, and 10-12 km cross-country skiing (free technique). 

Cross-Triathlon

In Cross Triathlon, the road bike is swapped for a mountain bike (MTB), and the running segment takes place off-road. This variant is widely known under the name XTerra® and is conducted as a series around the world.

It typically takes place over:

1km swim, 20-30km mountain bike, and 6-10km trail run. (Source)

Wrapping Up

This solves the question of what order is a triathlon. Finally, each segment of the triathlon presents its unique challenges and rewards. Embracing the swim, bike, and run order with strategic training and mental readiness can transform your triathlon journey. 

If you’re new to triathlon and gearing up for your first event, this list of triathlon essentials ALL beginner triathletes need could be really helpful to you:)!

Frequently Asked Questions

How long does it take to complete an Ironman race?

The completion time for an Ironman race varies widely among athletes, but on average, it can take anywhere from 8 to 17 hours. The variability depends on a multitude of factors including the athlete’s fitness level, weather conditions, and the specific course’s difficulty. 

The Ironman consists of a 2.4-mile swim, a 112-mile bike ride, and a marathon run (26.2 miles), making it one of the most challenging endurance events in the world.

What order should workouts be in triathlon?

In triathlon training, it’s beneficial to mix the order of your workouts to mimic race conditions and improve your adaptability. However, a common structure is to focus on swimming, biking, and then running, due to their varying impacts on the body. 

Incorporating “brick” workouts, which combine two disciplines back-to-back (most often biking and running), is crucial for getting used to the transition between events. The key is to ensure a balanced approach that develops proficiency in each discipline while also practicing transitions.

Do people change during a triathlon?

Yes, participants often change gear during a triathlon, especially between the swim and bike segments. 

While some opt for tri-suits that are designed for all three disciplines, others might change from swimwear to cycling gear for additional comfort or performance benefits. This happens in the transitions. 

Note that any clothing changes can significantly affect your overall race time. However, in shorter distances like sprint triathlons, athletes will rather choose not to change to save time. Check out this guide if you’re unsure what to wear for a sprint triathlon.

You Could Also Like

• Mistakes To Avoid While Training For Your First Triathlon
• 10 Actionable Tips: How to Improve Triathlon Bike Time and Boost Performance
• What’s a Good Average Cycling Distance for Beginners?