How old do you have to be to compete?
We allow participants as young as 6 years old. But they must ride a bike with at least a 20 inch diameter. Our indoor bike trainers only work properly with wheel diameters of 20-29 inches. Please click here to view information on proper bike sizing for children.
What are the age groups for Indoor Triathlon USA?
6-7, 8-9, 10-11, 12-13, 14-1516-17, 18-19, 20-24,,25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80-84, 85-89, 90+
When is packet pick-up?
Generally it is at designated spot the day before but it can always be picked up on race day. But get there at least one hour before your wave start or you might not have enough time to set up. Details will be posted on that specific event’s Race Page.
When is race check in?
You should be at the event at least one hour before your wave start.
How will I know what wave I am in?
All athletes that have registered on-line at least two days before the event will receive an email notification the day before the event.
Can I register for a race on race morning?
It will depend on that specific race. Is the race sold out? Is that location flexible enough accommodate late registrants? Please consult that specific event’s race page for updated information.
How long is the race?
The official distance of all Indoor Triathlon USA events is i55, meaning 55 minutes of racing: 10 minute Swim, 30 minute Bike, 15 minute Run
How are race results tabulated?
An athlete’s race result is the sum of the distances they accumulate in any one event; 10 Minute Swim, 30 Minute Bike and 15 Minute Run.
Example: A race participant completes 600 yards (.341 miles) in the 10 Minute Swim, 8.5 miles in the 30 Minute Bike and 2.25 miles in the 15 Minute Run in an event.
The participant’s race result is 11.091 miles (.341 + 8.5 + 2.25 = 11.091 miles).
Athletes are ranked within the following age groupings; 6-7, 8-9, 10-11, 12-13, 14-15, 16-17, 18-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80-84, 85-89, 90+
An athlete’s age/age group is determined by their age as of 12/31 of that race year.
The highest race results, both male and female, will receive the highest age group rankings. All other athlete’s race results will follow in descending order.
How does a race begin?
Waves of 12 participants will begin every 15 minutes in the pool with a 10 minute swim.
Do we get race numbers?
Yes. Every athlete receives a Race Number; 1-12 because there are 12 participants in every wave. The number will be preceded by a Letter; A-Z indicating what Wave they are racing in. As an example, if an athlete racing in the 3rd wave and their number is 10, their Race Number would be C10.
How are Race Numbers displayed?
Participants will have their right shoulder, right calf and swim cap marked with their Race Number before the race by volunteers. Additionally, every athlete will be given an official Race Bib which they must display somewhere on their front torso (waist up) during the run portion of the race. This is generally done by attaching the bib to a race belt or pinning it to the top they will be racing in.
How will the Swim leg work?
10 minute duration. Waves (generally of 12 athletes depending on the available lanes in the host pool) will start every 15 minutes. Every lane will be shared by two athletes, allowing them to split the lane and swim unimpeded at their own pace.
Do we count our own laps?
You can but every lane will have assigned official lap counters so that is not necessary. Total yardage is added up as part of the athlete’s overall final distance.
How about the transition?
There is a 5 minute transition between Swim and Bike and a 5 minute transition between Bike and Run. If there is a longer distance between disciplines than usual the race director of that race has the authority to increase the allotted transition time. This will be announced on the Race Page of that specific race’s Course Description. This time is not deducted from you race time. A typical Indoor Triathlon USA event would go as follows: 10 minute Swim/5 minute Transition/ 30 Minute Bike/ 5 minute Transition/ 15 Minute Run
Why the additional time for transitions?
As with all races the event’s primary concern is the safety of the participant. The additional time will allow the athlete to transition to the next discipline, change (if necessary) and sip on some water or drink without forcing them to rush and slip on the pool deck (for instance). Yet because its only 5 minutes the athlete does not have time to waste and will not allow the athlete to recover physically. It is very important to Indoor Triathlon USA that the race times of the athletes be pure and comparable between the different race locals.
What if it takes the athlete more than 5 minutes (or allotted time) to get ready for the next discipline?
Then this will work against the athlete’s ability to maximize their overall distance. For example, if the athlete takes 6 minutes in the Swim to Bike transition, the athlete’s allotted Bike time will decrease from 30 to 29 minutes. Hence allowing the athlete 1 less minute to accumulate distance on their bike. Five minutes is more than enough time for any seasoned triathlete to complete their transition. This should be something that is practiced like any of the other disciplines.
How does the bike leg work?
– 30 Minute Duration.
– Bike will be set up on trainer w/odometer ready to ride when athlete arrives from the swim.
– It is automatically calibrated by the weight of the rider/bike against the roller.
– At the signal, athlete has thirty minutes to mount bike and ride as far as they are capable.
– At 29 minutes into the bike segment a “1 minute left” announcement is made.
– At 30 minutes a horn sounds signalling the end of bike segment.
What separates Indoor Triathlon USA's bike leg from other indoor triathlons?
Almost all other indoor triathlons are conducted on either spin bikes, Life Cycles or possibly non-calibrated indoor trainers. The problem is this method is not a true race. The athlete’s weight is a variable. The wheel resistance is a variable. If these factor’s are not accurately input into the equation then athletes are simply spinning their wheels with a moot result. The power to weight ratio is the key factor in creating a true competition in regards to indoor cycling. None of the above methods do that. Indoor Triathlon USA only utilizes the Elite Qubo Digital Trainers. The technology emphasizes the correlation of the rider’s weight and power in regards to the rider’s performance:
– The bike rests directly on the roller as it would on the road and and automatically calibrates to the combined weight of the rider and bike. The higher the rider’s weight the more power the rider must generate.
– For example:To maintain identical speeds a rider weighing 200 pounds must have a higher power output that a rider weighing 150 pounds. Just like on the real road.
Can I use a mountain bike or do I have to use a road bike?
You can us either. However we have seen that the higher tread/ less smooth the tire is, does seem to be a disadvantage. As it would in any road race.
Will the bike trainers work for all bike wheel sizes?
NO but with most. These bike trainers will only accommodate wheel sizes of 20-29 inches. For most athletes this will not be a problem. But since we accept competitors as young as six (6) years old please measure the diameter of your child’s tire. The easiest way to do this is using a measuring tape measure from the outer edge of the bike tire to the opposite outer edge. Also take a look at this link as a guideline to proper bike sizing for children.
How does the run work?
– 15 Minute Duration
– Athletes must wait at the run start for the transition time to expire and running leg to begin.
– At the horn athletes have 15 minutes to run as far as they can.
– Most courses will be set up just like or similar to the illustration below.
Run Course
– Lap counters will be located every 50 yards to track athlete’s distance.
– A participant must finish a complete 50 yard segment within the 20 minute time limit for that yardage to count in their total mileage.
– At the 14 minute point a “1 Minute Left” announcement will be made.
– At 15 minutes the horn will sound signalling the end of the race.
How did you come up with the i55 distance?
We averaged the top ten time splits from each discipline (Swim/ Bike/ Run) from the 2014 Age Group Sprint Distance National Championship.

The distances for this event: 750 Meter Swim / 20K Bike / 5K Run.

The averages for the top ten time splits (10 fastest Swims/ 10 fastest Bikes/ 10 fastest Runs) : 9:39 Swim / 29:20 Bike / 16:24 Run

This ads up to 55:23

We took some liberties in rounding up here and down there, to break it down into a “neat” 10 min Swim/ 30 min Bike/ 15 min Run

Hence the name of our official distance: i55 ( “i” stands for indoor)

We have received a couple of letters from people wondering if this format gave an advantage to the strong biker. Our answer is: Based off the averages above, no more than a conventional distance event (Sprint, Olympic, Long) does . We believe that triathlons are many different things to many different people. Triathlon is initially and ultimately a celebration of fitness. However, to those that are lucky enough, and fit enough, to compete for awards (age group, overall, national rankings) it is a competition. And to be competitive one has to be strong at all three disciplines. If you look at the overall finishers of the same championship event mentioned above you will see that the top 100 places are separated by less than 10 seconds each (on average). With USA Triathlon places are separated by a few seconds. With Indoor Triathlon USA places will be separated by yards if not feet. Its not a perfect science but the two animals are more alike than different.

When are final results posted?
Final results will be posted no later than 24 hours after the event. But most will be posted on-line by the evening following the event.
Are there awards?
– Yes. Age group Awards Certificates (frame worthy) are given to the top three per gender in the following age groups: 6-7, 8-9, 10-11, 12-13, 14-1516-17, 18-19, 20-24,,25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80-84, 85-89, 90+
– There are also plaques awarded to the top three Overall finishers per gender.
How do we pick up the awards, is there a ceremony?
Because an event like this is spread out over many hours your Certificate will be emailed to you within 72 hours of the event. The overall plaques will be mailed out within 72 hours. Click here to take a look at the Certificate.
What Kind of Race swag do we get?
Every Competitor receives:
– A custom made Indoor Triathlon USA Swim Cap
– Finisher’s Medal (upon completion of the race)
– A custom made Indoor Triathlon USA Race Tee
What is your refund policy?
There are absolutely no cash refunds given. However if a refund is requested by email, NO LATER THAN SEVEN (7) DAYS PREVIOUS YOUR EVENT, you will be given a 50% credit for that same event next year.

Indoor Triathlon USA Competitive Rules

Indoor Triathlon Rules

Article I

Scope and Purpose

1.1 Scope. The Competitive Rules (“Rules”) are adopted by Indoor Triathlon USA and govern the administration of all races and events produced or sanctioned by Indoor Triathlon USA. These rules are binding on all participants of Indoor Triathlon USA events and persons who enter or participate in any event sanctioned by Indoor Triathlon USA.

1.2 Purpose. These rules are designed to set forth a standard set of parameters within which athletes can participate in indoor triathlons and compete in a positive atmosphere of equal opportunity. These rules are intended:

  1. To promote and maintain sportsmanship, equal opportunity and fair play;
  2. To encourage and reward individual performance and initiative;
  3. To protect the health, safety and well-being of participants;
  4. To promote the integrity of sport and indoor triathlon as a positive cultural force in modern day society.


Article II

General Rules of Conduct and Penalties

2.1 Preparation and Training. No person shall participate in an indoor triathlon unless such person:

  1. Is trained adequately for that specific event, as might be expected of a prudent person entering a similar completion, and
  2. Is in excellent health, based on recent training, physical examinations, if any, and generally accepted standards of good health.

2.2 Age Group Competition.

  1. All age group athletes must participate and compete in the age group division corresponding to the athlete’s age on December 31st of the year of the event.

2.3 General Conduct. At or during the event, or while at the event site, all participants must:

  1. Act in compliance with these Competitive Rules;
  2. Conduct themselves in a manner that is not offensive in any way to fellow participants, spectators, race officials or volunteers and acceptable in the community;
  3. Treat all participants, officials, volunteers and spectators with fairness, respect and courtesy;
  4. Refrain from the use of abusive language or conduct; and
  5. After violating any of the competitive rules, report such violation to the head referee or race director or retire from the event.

2.4 Race Conduct. All participants in Indoor Triathlon USA produced or sanctioned events must adhere to the rules in this section 2.4:

  1. UnsportsmanlikeConduct. Participants shall refrain from unsportsmanlike conduct, including the improper use of language or conduct directed toward an official. Violations of this Section shall result in disqualification or a variable distance penalty depending on the severity of the violation as determined in the sole discretion of the Race Director.
  2. Obstruction. Participants shall refrain from intentionally or accidentally blocking, charging, obstructing, or interfering with the forward progress of another participant. Any violation of this Section shall result in a variable distance penalty.
  3. Unauthorized Assistance. No participant shall accept from any person (other than a race official) physical assistance in any form, including food, drink, equipment, support, pacing, a replacement bicycle or bicycle parts, unless an express exception has been granted and approved, in writing, by Indoor Triathlon USA. The receipt of information regarding the progress, split times, or location of other competitors on the race course shall not be considered the acceptance of unauthorized assistance. Any violation of this Section shall result in a variable distance penalty.
  4. Race Numbers. Participants shall plainly display their race numbers at all times, and shall maintain the race number in an unaltered, unobstructed and readable state at the start and finish gates, in the transition areas, and on the course. For the swim portion this includes body markings and mandatory swim caps. For the bike and run portions this means body markings and displaying their race bib on the front of their body between their shoulders and waistline. Any violation of this Section shall result in a variable distance penalty.
  5. Unfair Advantage. No participant shall use his body, head, arms, or legs to gain an unfair advantage, or to push, pull, hold, strike, or force through one or more participants. Any violation of this Section shall result in a variable distance penalty.
  6. Abandoned Equipment. No participant shall leave any equipment or personal gear on the race course. Any violation of this Section shall result in a variable distance penalty.
  7. Glass Containers. No participant shall utilize any glass bottles or glass containers at any time during the event. Any violation of this Section shall result in a variable distance penalty, unless the race director determines that such conduct constituted endangerment in which case the penalty shall be disqualification.
  8. Endangerment. No participant shall commit any dangerous act which could cause injury to any participant. Any violation of this Section shall result in disqualification
  9. Wave Starts. When the beginning of any event is commenced by starting designated “waves” or groups of participants at different times, all participants shall start in and with the proper wave or group. Any participant who violates this section by starting in an improper and earlier wave or group shall be disqualified.
  10. Indecent Exposure. Public nudity at any time during the event is prohibited. Any violation of this Section shall result in a variable time penalty.

2.5 Unregistered Participants.

  1.  Any person who participates in any portion of a Indoor Triathlon USA produced or sanctioned event without first properly registering and paying any required registration fee shall be suspended or barred from participation in any sanctioned or produced Indoor Triathlon USA event for a period of up to one year.
  2. Any person who in any way assists another athlete to violate Section 2.5a by providing or selling a race number to that athlete shall be suspended or barred from participation in any sanctioned or produced Indoor Triathlon USA event for a period of up to one year.
  3. Penalties and Prohibited Conduct. Penalties, including disqualification and suspension, may be imposed upon race participants of Indoor Triathlon USA events who violate any of these Competitive Rules or who solicit, encourage, or assist a violation of these Rules. Except as otherwise provided in these Rules, the specific penalty to be imposed in any given case shall depend on the nature and severity of the violation as determined by Indoor Triathlon USA. The following penalties may be imposed for a violation of these Rules:
  1. Assessment of a distance penalty
  2. Disqualification
  3. Suspension from future Indoor Triathlon USA events
  4. Permanent expulsion from Indoor Triathlon USA events

Article III

Swimming Conduct

3.1 Swim Lane. Lanes will be marked 1 – 12 (depending on available lanes in the pool this number might vary). Athlete must be in the numbered lane corresponding with their race number. Every four lanes will be monitored by an official lap counter. Athlete must check in with lap counter to confirm they are in the correct lane. A violation of this section may result in a variable distance penalty.

3.2 Swim Start. All athletes must start the swim portion of the event in the pool with one hand on the pool edge of their designated lane. There are absolutely no diving starts. A violation of this section shall result in a variable distance penalty with the possibility of disqualification.

3.3 Swim Exit. To signal the end of the swim a horn shall sound. The participant may then exit at either end of the pool. If the athlete needs the assistance of a pool ladder they must FIRST touch either of the pool (for that length to be counted in their race total) before wading over to the nearest ladder.

3.4 Swim Distance Accumulation. Swimmers have 10 minutes to accumulate as much distance as they can in the pool. Swimmers must complete a full length (25 yards) for that distance to count towards their total Swim mileage. Partial lengths are not given partial credit.

3.5 Permissible Strokes. Swimmers may use any stroke to propel themselves through the water and may tread water or float.

3.6 Bottom Contact and Resting. A participant may stand on the bottom or rest by holding an inanimate object such as a lane line or pool edge. Excluding the bottom, a participant shall not use any inanimate object to gain forward progress. A violation of this section shall result in a variable distance penalty. If the race official in his/her sole discretion determines that (i) the violation was substantial and resulted in an unfair time advantage, or (ii) the violation constituted endangerment under Section 2.4(h) the penalty could result in disqualification.

3.7 Emergencies. A swimmer experiencing difficulty and in need of assistance shall secure themselves on a lap lane, raise an arm overhead, pump it up and down, and call for assistance. A swimmer, who has received official assistance, whether voluntary or involuntary, must retire and withdraw from the remainder of the race unless such assistance did not aid the swimmer in making forward progress. No swimmer shall return to the race if the official rendering assistance requests that the participant withdraw from the race or receive medical assistance.

3.8 Official Equipment.  Race participants must wear the supplied official swim cap corresponding to their wave. The penalty for an infraction of this rule is a variable distance penalty.

3.9 Goggles.  Swimmers may wear, but shall not be required to wear, swim goggles or face masks.

3.10 Illegal Equipment.  Any swimmer wearing any artificial propulsion device, including but not limited to fins, gloves, paddles, wetsuits or floating devices of any kind shall be disqualified.

Article IV

Cycling Conduct

4.1 Propulsion. All bicycles shall be propelled only by human force and power. That power must come only from the registered participant.

4.2 Bike Set-Up. While the athlete’s bike will be set-up on their designated trainer by race volunteers, it is the athlete’s responsibility to inspect set-up and make any adjustments they feel might be necessary. If bike disengages from trainer during the event, race volunteers will assist if available but it is ultimately the athlete’s responsibility to re set-up their bike.

4.3 Mounting. Athlete may not mount their bike until the horn sounds signaling the beginning of the bike portion of the event. The athlete must have two feet on the ground until this point. A violation of this section shall result in a variable distance penalty.

4.4 Dismounting. An athlete may dismount (and remount if they choose) their bike at any point during the 30 minute bike portion of the race. The athlete must stop pedaling and dismount immediately at the 30 minute point. But the athlete may not leave their bike’s side or begin transition 2 until the signal has been given that the bike portion has concluded. A violation of this section shall result in a variable distance penalty.

4.5 Wheel Size. The Elite Qubo Trainer is compatible with a wheel size range of 20 – 29 inches. Using a measuring tape you can confirm your wheel’s size by measuring from one outside edge of the tire to the opposite outside edge of the tire. If an athlete shows up to race with a non-compatible wheel sized bike the athlete will not be allowed to participate in the bike portion of the event.

4.6 Bike Distance Accumulation. Athlete has 30 minutes to accumulate as much distance as possible. Athlete’s bike will be mounted on an Elite Qubo Trainer with automatic weight calibration. Every bike will be set up with race supplied odometer measuring how far athlete traveled.

Article V

Running Conduct

5.1 Run Start. Athletes must line up behind the starting line of the run course until the signal is given to begin the run. A violation of this section shall result in a variable distance penalty.

5.2 Permitted Conduct. Except for reasons of safety and when no advantage is gained, all runners shall follow and remain within the prescribed course. Due to the confined layout of most Indoor Triathlon USA Run Courses (100 yard perimeter) athletes must be aware of not blocking another athlete from passing. If an approaching runner yells out the word “Pass” to the runner in front of him/her that athlete is expected to veer to the right allowing the approaching runner to pass. However athletes may not pass on the inside at a turn. Only at straight portions of a run, when the pass can be completed before the turn, may an approaching athlete pass.

5.3 Run Distance Accumulation. Runners have 15 minutes to accumulate as much distance as possible. Athlete must complete a 50 yard length for that distance to count towards their total run mileage. Partial lengths are not given partial credit.

Article VI

Transition Area Conduct

6.1 Transition Free Time. Athletes are given a set amount of time for transitions one (1) and Two (2) that is not deducted from their allotted 55 minutes of race time: 10 minute swim/ 30 minute Bike/ 15 minute Run. The general default amount of time granted is five (5) minutes per transition. However, depending on the specific layout of the course and if the race director deems it necessary, that time can be increased. For allotted transition times for a specific Indoor Triathlon event athletes should always refer to that event’s RACE PAGE. The intent of this allotted time is not to allow the athlete recovery time before the next discipline. Rather, it is to allow just enough time for the athlete to safely transition from one area to the next. If the athlete surpasses their allotted transition time leading into their next discipline, that next discipline will start as scheduled hence reducing the time the athlete could spend racing and accumulating distance.

6.2 Placement of Equipment. No later than 30 minutes previous their Wave Start Time participants shall place any necessary race equipment – Except Swim Gear – in the designated transition bag (supplied to athlete by the race) and check in both bag and bike to the designated bicycle corral area. When athlete arrives at their bike following the swim, their bike will be set up on the trainer with their transition bag on or next to the bike. Following the bike portion athletes may again utilize the gear, food, etc, in their transition bag, place their transition bag on or next to their bike and proceed to the run course. Bike and transition bag will we waiting for athlete to pick up after the event. For security purposes the athlete’s race number must match the number on bike and transition bag to be picked up.

6.3 Obstruction and Interference. No participant shall impede the forward progress of another participant or interfere with another participant’s equipment while in the transition area. Any violation of this Section shall result in a variable time penalty, unless such obstruction or interference renders another participant unable to complete the event, in which case the penalty shall be disqualification.

Article VII

Race Officiating

7.1 Race Officials. Each leg of the event will have a lead referee. Those referees coordinated and under the guidance of the race director shall conduct each event in accordance the these Competitive Rules and shall uphold and enforce these rules and any other regulations or policies of Indoor Triathlon USA in an impartial manner.

Download the Indoor Triathlon USA Competitive Rules.