Your first triathlon, step by step

Your first triathlon is mostly about getting to the start line ready and calm. This page walks you through it in order, and every step links to a free tool that does the working-out for you.

1. Pick your distance

Most first-timers start with a sprint. These are the four standard distances:

• Sprint: 750 m swim, 20 km bike, 5 km run
• Olympic: 1,500 m swim, 40 km bike, 10 km run
• Half (70.3): 1.9 km swim, 90 km bike, 21.1 km run
• Full (140.6): 3.8 km swim, 180 km bike, 42.2 km run

Local races sometimes use their own distances, so check the race's website. To see how long a distance would take you at your current paces, try the finish time predictor.

2. Get the gear you actually need

You need less than you think. For a first race:

• Goggles. The lens matters more than the brand. The goggle finder matches a lens to where and when you swim.
• Something to race in. A tri suit takes you from swim to finish without changing. The tri suit finder matches suits to your race distance.
• A bike that works and a helmet. Any road-worthy bike will do for a first race. A helmet is required on the bike, so check your race's rules for what's allowed. Wondering about aero bars or a tri bike? The tri bike decider gives you a straight answer.
• A wetsuit, maybe. Whether you can or must wear one depends on the water temperature and your race's rules. The wetsuit finder and size calculator help if you need one.
• A watch, if you like data. You don't need one to finish. If you want one, the watch comparison shows battery life and triathlon modes side by side.

3. Train with a plan

Consistency beats heroics. If you train with heart rate or power, the training zones calculator turns one test into zones for each sport. Riding indoors in bad weather? The smart trainer picker narrows down the options.

Practise the parts beginners forget: swimming in open water before race day if you can, and getting off the bike and running straight away.

4. Plan your fueling

Even a sprint goes better if you've thought about eating and drinking. Longer races depend on it. The nutrition calculator works out carbs, fluid and sodium per hour for your distance and conditions. Try your race-day fuel in training first, never for the first time on race day.

5. Race week

Pack early and from a list. The race-day gear checklist builds a printable list for your distance, swim and weather. If you'd like a reminder, sign up below for a short race-week checklist email once a month.

6. On the day

Arrive early, set up your transition area calmly, and walk the routes in and out of transition so you know where your bike is. Start the swim at an easy pace. Everyone else's race is not your race.

Questions about gear? Use head-to-head comparisons to see two products side by side.