Long Distance (Ironman)
Long distance triathlon, popularly known as Ironman, covers a 3.8 km swim, 180 km bike, and a 42.2 km marathon run.
Overview
Long distance triathlon typically consists of a 3.8-kilometre swim, a 180-kilometre bike leg, and a 42.2-kilometre run, which is a full marathon.
It is widely known by the Ironman brand and is sometimes referred to as '140.6' after the combined legs totalling roughly 140.6 miles.
It is among the longest standard triathlon formats, with races commonly taking many hours to complete.
What defines it
- Approximate distances are 3.8 km swim, 180 km bike, and 42.2 km run (a full marathon).
- The '140.6' name refers to the roughly 140.6 total miles across the three legs.
- Pacing, fuelling, and steady effort over a long duration are central to the format.
- It is usually attempted after gaining experience at shorter triathlon distances.
Getting started
- 1Build a broad base of endurance across all three disciplines over an extended period before combining them.
- 2Most athletes progress through sprint, Olympic, and middle distances first.
- 3Study the specific event's course, cut-off times, and requirements, as these differ between races.
Other Triathlon disciplines
The forms of Triathlon sit alongside each other — explore the rest.
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Techniques
- Freestyle StrokeThe fastest swimming stroke, using alternating overhead arm pulls, a flutter kick and rhythmic side breathing.
- Cycling CadenceThe technique of pedalling at a smooth, steady rhythm and choosing a gear that keeps the legs turning efficiently.
- Running FormThe efficient posture and stride mechanics of distance running, keeping the body relaxed and the cadence smooth.
- The push and the chopTable tennis's backspin strokes — the short push that stops an opponent attacking, the long push that changes the rally, and the chop that defends from distance.
Playing surfaces
- WaterThe medium for aquatic sport — pool or open water that supports the body with buoyancy and resists movement with drag rather than giving footing.
- Road (Tarmac / Asphalt)Paved tarmac or asphalt: a firm, smooth, predictable surface that rewards steady pace and rhythm — the ground for road running, cycling and race-walking.
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- 2026-07-09
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