Spoiler alert: The published benchmarks might be setting you up for disappointment
When websites published their “good beginner times” for sprint and Olympic triathlons, it sparked heated debate across Reddit’s community. Real athletes—many fresh from their first races—had strong opinions about whether these benchmarks were realistic or aspirational fantasy.
We dove deep into hundreds of Reddit comments to uncover what beginner triathletes actually experience on race day. The results might surprise you.
The Reality Check: What Reddit Athletes Actually Experienced
Swim Times: The Great Equalizer (And Humbler)
Published Benchmark: 12-14 minutes for 750m (1:40-1:50 per 100m) Reddit Reality: 15-20+ minutes
The swim consistently emerged as the biggest reality check for new triathletes. One user perfectly captured the sentiment:
“Beginners don’t swim at sub-2:00 per 100m—that takes technique and training most of us don’t have.”
Why the disconnect? Open water swimming is completely different from pool swimming. Add in:
- Race-day adrenaline and panic
- Crowded starts with physical contact
- Navigation challenges
- Wetsuit restrictions (or cold water without one)
- Zero swimming background for many participants
Real beginner range: 15-22 minutes, with many first-timers happy to finish under 20 minutes.
Bike Split: Where Equipment Meets Reality
Published Benchmark: 30-35 minutes for 20km (34-40 km/h average) Reddit Reality: 45-65 minutes for most true beginners
This segment showed the widest variation, and equipment played a huge role:
“35-minute bike for a beginner? That’s 35 km/h average. Most beginners on hybrids or old bikes are doing 20-25 km/h max.”
The equipment factor:
- Road bike with cycling experience: 35-45 minutes possible
- Hybrid or mountain bike: 50-65 minutes typical
- First-time cyclists: Often 60+ minutes
Other reality factors:
- Hills and headwinds
- Transition inexperience
- Conservative pacing due to nerves
- Traffic and course congestion
Run Split: When Legs Meet Brick Training Reality
Published Benchmark: 20-25 minutes for 5km Reddit Reality: 28-40 minutes
Even experienced runners discovered that post-bike running is a different beast entirely:
“I ran 26 minutes fresh, but after the bike, my first race was 31 minutes.”
“It was hot and humid—I barely made it under 35 minutes.”
Why running off the bike is harder:
- Muscle fatigue and different movement patterns
- Dehydration and nutrition challenges
- Weather conditions (especially heat)
- Mental fatigue from two previous disciplines
- Lack of brick training experience
The Variables That Published Times Don’t Account For
Age and Fitness Background Matter—A Lot
Reddit users were quick to point out the obvious:
“A 50-year-old beginner isn’t chasing the same splits as a 25-year-old ex-cross country runner.”
Reality factors:
- Age-group performance varies dramatically
- Previous single-sport experience transfers differently
- Injury history and physical limitations
- Available training time and consistency
Race Day Conditions Are Unpredictable
“Cold water, wetsuits, and transitions can easily add 2-5 minutes to your time.”
Environmental factors that affect performance:
- Water temperature and wetsuit regulations
- Weather conditions (heat, wind, rain)
- Course terrain and elevation
- Transition area complexity
- Field size and congestion
What Experienced Triathletes Actually Recommend
Focus on Completion, Not Competition
The overwhelming consensus from seasoned athletes was clear:
“Your first goal should be finishing, not finishing fast.”
“A good time is when you’re having a good time.”
Use Your First Race as Baseline Data
Rather than chasing arbitrary benchmarks, experienced triathletes suggest:
- Treating your first race as a learning experience
- Identifying your strongest and weakest disciplines
- Setting personalized goals for race #2 based on actual performance
- Focusing on execution and pacing strategy
Realistic Beginner Time Expectations (Based on Real Experience)
Sprint Triathlon – True Beginner Ranges:
- Swim (750m): 15-22 minutes
- Bike (20km): 45-65 minutes
- Run (5km): 28-40 minutes
- Total Time: 1:30-2:10
Factors for faster times within these ranges:
- Single-sport background in any discipline
- Quality equipment (especially bike)
- Consistent training for 3+ months
- Previous race experience (even running races)
- Favorable weather and course conditions
Olympic Distance Reality Check:
If sprint times are challenging for beginners, Olympic distance (1.5km swim, 40km bike, 10km run) requires significant additional preparation. Most Reddit users recommended completing 2-3 sprint races before attempting Olympic distance.
The Bottom Line: Embrace Your Journey
The Reddit triathlon community’s message was refreshingly honest and encouraging: there’s no shame in being slower than published benchmarks. Every finisher has a story of challenges overcome and lessons learned.
Key takeaways for new triathletes:
- Published “beginner” times often reflect experienced athletes, not true beginners
- Your first race is about learning, not achieving specific times
- Equipment, conditions, and personal factors dramatically affect performance
- The triathlon community celebrates effort and completion over speed
- Use your first race as baseline data for future improvement
Ready for Your First Triathlon?
Remember: the only bad triathlon time is the one that doesn’t happen because you were too intimidated to start. Every experienced triathlete was once exactly where you are now—nervous, uncertain, and probably slower than they hoped to be.
Focus on consistent training across all three disciplines, practice your transitions, and show up ready to learn. The times will improve naturally with experience.
