Fastest triathlon courses: Best IRONMAN, long course and middle distance races for a sure-fire personal best

Challenge Almere-Amsterdam

Challenge Almere-Amsterdam is the oldest triathlon outside of Hawaii. And if conditions are in your favour, it’s also one of the fastest courses going. The only long distance race that takes place below sea level – on land reclaimed from the Zuidersee – Challenge Almere has played host to European and World Championship races several times over.

A calm 2-lap lake swim with an easy to follow course makes for a fast start to your day. Compact transition zones mean you don’t lose precious time between disciplines. Despite a few tight turns on bike paths at the start of the bike course, the long stretches of smooth tarmac along the dikes give you plenty of opportunity to lay down some serious speed if the winds are in your favour. Aero really is everything at Challenge’s flagship long distance event. Head out on to the run course and you’ll find little to slow you down in terms of hills or terrain. Just make sure your training involves plenty of running off the bike – there’s no let up from the aero position on the bike, so tight legs could become your downfall.

IRONMAN Vitoria-Gasteiz

If you were tasked with thinking of a fast Spanish Iron-distance race, you’d probably come up with IRONMAN Barcelona. But looking at the average age-group race results, it was actually IRONMAN Vitoria-Gasteiz which looked the most promising for a quick time. Perhaps it’s Calella-Barcelona’s sea swim, with chop and waves to slow athletes down. Or perhaps it’s the relentless nature of the out and back bike course that triathletes underestimate when they toe the Barcelona start line. But in our opinion, IRONMAN Vitoria-Gasteiz offers up an exciting race if you’re looking for a quick time followed by a stunning Spanish race-cation.

The single-lap 3.8km swim takes place in the drinking quality waters of Ulibarri-Gamboa lake, with the lack of swell and chop plus the short run to transition setting athletes up for a quick start to the day. The bike course is rolling, but the combination of smooth roads and stunning scenery will have it flying by – literally. The city centre run course is flat, but features a fair number of twists and turns. Incorporate some technique work into your training and you’ll be in good shape for a rapid run time.  

IRONMAN Copenhagen

With its party atmosphere and beginner-friendly reputation, IRONMAN Copenhagen is always a firm favourite on the European race circuit. It even has the royal seal of approval, with the newly crowned King of Denmark clocking an impressive 10:45:32 at the inaugural addition of the race back in 2013.

The salt-water swim at Copenhagen takes place in a calm lagoon at Amager Strandpark, making an ocean swim feel more akin to a lake swim and setting racers up for a speedy time heading into T1. The bike course, blending coast, city and countryside is rolling. But the near-perfect road surfaces set the stage for a strong bike split. The run course also offers up its own fair share of rollers – particularly in the latter part of the 10km lap as you come back past the famous Little Mermaid. But the party atmosphere is sure to give any competitor an energy boost that’ll keep the legs ticking over.

IRONMAN Maryland

Featuring a river swim and a flatter than flat bike and run, IRONMAN Maryland offers up plenty of opportunity to lay down a fast time. Practice your sighting to stay on course while you’re going against the current in the swim, and you’ll set yourself up for a speedy return to T1 once you have the tide with you.

The bike course is one of the flattest courses going, with under 500 feet (152 meters) of elevation gain. Get dialled into that aero position – but just remember the course isn’t closed to traffic so you’ve got to keep your wits about you.

IRONMAN Florida

Age-group triathletes looking to make the most of a full summer’s worth of training should consider a late season trip to Florida to get that personal best time in the bag. The 2-lap ocean swim, which is typically wetsuit-legal, features an Australian exit. Practice your swim-run-swim and you could make up some precious time here. The fast, flat bike course favours those adept at staying down in the aero position. The typically warm but not too warm November temperatures should mean that athletes can make the most of the pan-flat run course to set a fast marathon split.

IRONMAN California

Heading over to the west coast, IRONMAN California rounds out our selection of the fastest IRONMAN triathlons in North America. And with its down river swim resulting in an average swim time of just over 1 hour 5 minutes in 2023 – it’s easy to see why. After cruising through the point-to-point swim, athletes jump on the bike and head off for a lightning fast tour of Sacramento’s wine country. A two-loop, spectator lined run course along the river will have plenty of age-groupers crossing the finish line with a new PR, as well as another medal for their collection.

Challenge Gunsan-Saemangeum

The stunning island district of Gogunsan provides a breath-taking backdrop for Challenge Gunsan-Saemangeum. After a sea swim, athletes will experience an ultra-fast and flat bike course – riding along the world’s longest 33.9km seawall. Other than a 180 degree turn at either end, triathletes will spend most of their time going in a straight line making for a fast split back to T2. The 2-lap run course features another long, straight out and back. Find your rhythm, focus on ticking off the miles and you’ll be at the finish line before you know it.

IRONMAN Cairns

Experience the beauty of the Great Barrier Reef, and bring a new personal best IRONMAN time home as the ultimate souvenir. Once voted ‘world’s best IRONMAN’, Cairns is a great destination race for targeting a fast time. The ocean swim from Palm Cove could bring with it the risk of choppy water, but with the organisers moving the course closer to shore in recent years – the impact of the wind should be lessened. Winding along the coastline, with views of seaside rainforests, the bike course features a few rolling hills but no major inclines to slow down your average pace. Meanwhile the 4-lap run course along the Cairns Esplanade offers up plenty of straight sections to get into a good rhythm.

IRONMAN Western Australia

With 20 years of heritage, ‘Busso’ as IRONMAN Western Australia is known amongst loyal fans has become a go-to destination for setting a new personal best. A bay swim offers all the speed benefits of salt water, with less risk of chop. A fast, flat bike course is backed up with a flat and straight forward run course. Another one for the late-season bucket list. But for those of us coming from the wintery northern hemisphere, just make sure you factor in some heat prep in the build up so you’re ready for Busselton’s summer temperatures.

Challenge Vieux Boucau

The middle distance race at Challenge Almere-Amsterdam is perhaps the most obvious choice when it comes to a fast European Challenge Family event. But for a late season French getaway, Challenge Vieux Boucau is a great alternative.

Vieux Boucau might be a surfers playground in the summer months. But the sheltered marine lake swim combined with the fast, flat bike and run courses makes this vibrant French coastal resort prime personal best territory when the triathletes roll into town in the autumn. Alongside the flat course profile, the single loop bike course means you’ll encounter far less congestion and plenty of opportunity to push the pace without disruption.

Challenge Šamorín 

Home to Challenge’s flagship ‘The Championship’ race, you’d expect some quick times from the qualification-only event at Challenge Šamorín. But take a look at the average age-grouper’s time in the open middle distance event and you’ll get a feel for just how fast this course is. A straight-forward canal swim is followed by an uber flat bike course. Just watch out for the changing terrain on the run course, which weaves around the x-bionic sphere location. Add a bit of off-road running into your training routine and you’ll be in a great place to nail that personal best time.

Šamorín might seem like a bit of a road less travelled destination for a race-cation, but visitors will find a surprising amount of culture, history and stunning landscapes to explore.

IRONMAN 70.3 Venice-Jesolo

The final stop on our European tour of some of the fastest middle distance triathlons going takes us to Italy. Situated a short journey along the coast from Venice you’ll find the se aside retreat of Jesolo. Athletes start their day with an ocean swim – with the close-to-shore course limiting the chances of chop or swell impacting their swim times. Long straight sections on both the bike and the run will give you plenty of opportunity to pick up some speed. And the temperate early May weather means heat shouldn’t be too much of a factor.

Challenge Esprit Montréal

With 40 years of history, Challenge Family are set to take the torch as they bring Triathlon Esprit de Montréal into its next chapter. A calm swim and a flat run in iconic venues from the 1976 Olympics lay the groundwork for fast middle distance finish times. But what really makes this new addition to Challenge Family’s portfolio special is the bike course. Taking place on the Circuit Gilles-Villeneuve, famous for hosting the F1 Canadian Grand Prix, the bike course at Challenge Esprit Montréal provides athletes with the perfect stage for some seriously high octane racing.

IRONMAN 70.3 Monterrey

Next on our virtual tour of quick middle distance triathlon courses is IRONMAN 70.3 Monterrey. The second largest city in Mexico, this race starts with a toasty warm river swim (wetsuits are unlikely to be required) which brings participants right into the heart of the city. With less than 500m of elevation, expect a fast bike split – helped by the straight-forward out and back nature of the two-lap course. A couple of stairs heading out of T2 will be one way to find out if you’ve got your run legs with you or not. But once you’re out on the course you can look forward to paved surfaces and a flat profile to help you on our way to a PR half marathon split.

Less experienced swimmers might want to practice some non-wetsuit open water sessions to get acclimatised. And with the water temperature typically matching the average air temperature of 25 degrees – hydrating well will be a must to reach your potential.

IRONMAN 70.3 Oregon

The fast flowing Willamette River of Salem, Oregon makes this IRONMAN 70.3 a firm favourite with PR seekers. Go with the flow – literally – and you’ll have plenty of energy left after a speedy swim split to tackle the rolling bike course. Heading out of T1, you can expect fast and flat sections on the bike through the valleys, with a few rolling hills to keep things interesting. The run will take you along the river and through nature reserves, offering up some shady sections to help keep you cool in the typically warm conditions.

Challenge Samarkand

Situated in the south east corner of Uzbekistan in Central Asia, Samarkand – one of the world’s most ancient cities – provides the backdrop for a fast, flat middle distance triathlon. In fact, out of all the middle distance races we’ve looked at across the world, Samarkand is in the top three for fastest average age-group finish time. Combine the chance for a fast time with the opportunity to explore a city packed full of ancient culture contrasted against new world-class modern amenities. Challenge Samarkand is a race those looking for something a little off the beaten track should definitely add to their triathlon bucket list.

IRONMAN 70.3 Melbourne

Taking place in a laidback seaside suburb of Melbourne, St Kilda, this late season race offers up scenic sunsets… and super-fast race splits. Your day will begin with a rolling swim start in the typically-18 degree waters of Port Phillip Bay. After a short run to the transition zone in Catani Gardens, you’ll head off on the bike for a fast out and back 2-lap course. Finish your day with a scenic waterfront run, offering up great views of the Melbourne Central Business District, before you cross the line with a new personal best to take away with you.

IRONMAN 70.3 Bahrain

Bahrain is a popular end of season race with the pros. And for age-groupers searching for a quick middle-distance finish time it’s a great way to finish off your triathlon year. A bay swim kicks off the action, followed by a single lap bike course past iconic landmarks with little in the way of elevation to disrupt your rhythm. A three lap run course takes athletes out towards the Financial Harbour before heading back to Reef Island in the heart of the city. With a full summer’s worth of training ticked off, 70.3 Bahrain gives you the opportunity to make the most of your hard work and end the year on a high.