Youth and Junior Recommended Distances
Which distances should youth multisport athletes complete? It depends on their age and athlete status.
Youth Triathlon
USA Triathlon is committed to increasing youth access to multisport and offers a variety of programs and resources to help young athletes get involved in triathlon, develop their skills and achieve their goals. With programs and resources for all ability levels, we are here to support young athletes throughout their multisport journey.
Get Started #
A great way for children to begin their multisport journey is the Splash and Dash Youth Series, featured in 25+ events across the country annually. Splash and Dashes greatly reduce the barrier to entry to multisport as no bike is required.
The next step for many children is to find a local youth race, such as a triathlon or duathlon. USA Triathlon’s youth and junior season culminates annually with the Youth and Junior National Championships. This event is open to athletes aged 7-15 of all capabilities and also features Elite races that require qualification.
Resources#
About Multisport
Learn the BasicsIs your family new to multisport? Wondering what your child will need in order to participate in a race? We’ve listed the basics, from necessary gear to the various formats, on our Multisport page.
Become a Member
Become a memberFor athletes 17 and younger, this membership starts the day of purchase and lasts until the athlete's 18th birthday. USA Triathlon offers the Youth Digital Annual Membership and the Youth and Junior Premier Membership.
Find a Race
Find a Race, opens in a new tabFind a multisport race near you!
Keeping Multisport Safe
SafeSportUSA Triathlon has zero tolerance for abuse and misconduct, both on the race course and off it. We work with the U.S. Center for SafeSport to provide training to help protect athletes that several members of the multisport community must complete, including coaches, officials, race directors and more.
Youth Guide
Read the Guide (PDF), opens in a new tabUSA Triathlon's Youth Guide covers various youth events and programs with articles providing information for both youth athletes and their parents. The guide includes basic information about multisport, tips for getting to the next level, and more.
Note: Additional precautions should be taken for participants under the age of 7 or those less experienced with swimming.
Project Play
Learn More, opens in a new tabAs a parent, you want sports to be a great experience for your child. These checklists make it easy to ensure that happens. Based on the Aspen Institute's report, they provide 10-point checklists tailored to your child's age and activity level. Ask these questions of your child, yourself, and local programs to build an athlete for life.
Youth and Junior Nationals and Youth Paratriathlon Nationals
Date: Aug. 1-3, 2025
Location: West Chester, Ohio
Youth Development Pipeline#
Participation - Where the Journey Begins
Kids can start their triathlon journey off with exciting, entry-level experiences that get them moving and smiling!
- USA Triathlon Splash & Dash: Swim, run, and have a blast - no pressure, just fun!
- Local Races: Beginner-friendly races in your area, perfect for first-timers.
- Youth & High School Clubs: Teams where kids train, grow and make friends
- YMCAs and Community Centers: Bring multisport to your neighborhood and find a Youth Triathlon Program at a local YMCA.
Partners include i-tri, Ironhawk Juniors and I Challenge Myself - all helping kids build confidence through triathlon
Competitive - Ready, Set, Race!
Level up your racing! Here, youth athletes dive into the thrill of racing and start chasing goals!
- Youth State Series: Kids compete across their state, with regional bragging rights up for grabs!
- Youth & Junior Nationals: The ultimate test, where top youth athletes from across the country go head-to-head.
Partners include Tri4Kidsz, SLAP and SelecTri - breaking down barriers and helping kids dream big.
Jr. Draft Legal - Where Future Elites are Made
This is where things get fast, tactical and exciting! Athletes learn the art of racing in packs and prepare for the next level.
- Draft Legal Series: Speed meets strategy - just like the pros! These races build high-performance skills for the next generation.
Partners included Lighting Warriors, Northshore Raiders and Triton - all fueling the pipeline to greatness.
Elite Development - Chasing the Podium
For athletes with big dreams and serious speed, this is the path to National Teams, international starts and Olympic potential.
- Talent ID Program: Time standards for boys and girls spotlight rising stars.
- High Performance Teams: Where identified athletes level up through expert coaching and support.
- Talent ID Camp Charlotte: Invite-only for the top draft-legal and college-aged talent (swimmers, runners, etc.) - handpicked by the High Performance Teams.
Partners include Project Podium, U25 Program, Mallow Junior Team, Summer Sharpeners, Women's NCAA Triathlon and Auxo Collective - all driving the future of elite multisport.
Youth & Junior Articles#
Glossary of Triathlon Terms
You love to swim, bike and run, but all the triathlon vocabulary can be confusing! Aquathlon, T1, bricks — what do these multisport words mean? Check out the definitions of these key triathlon terms to help prepare for the new season.Aerobars: Bike han...
Try These Fun Triathlon Workouts for Kids
Coaching youth sports can be a challenging task in this digital age. Constant stimulation and quick information is the norm for kids today, which can make it difficult to keep today’s youth interested and excited about sports.As triathlon coaches, we h...
How Exercise Can Help You Do Better in School
There is a common misconception that athletics distract kids from their academic work, but the opposite is actually true. Athletic programs don’t cause kids to fall behind. Instead, athletics teach kids to work hard and always try their best, reducing ...
6 Tips To Prepare for Your Best Season Yet
This article originally appeared in USA Triathlon Kids magazine. Here are six tips from USA Triathlon Certified Coaches to improve your fitness and stay healthy during the offseason. 1. Get strong. You don’t have to go to a gym to do strength training....
VIDEO: 5 Exercises for the Offseason
Ready to start the 2017 triathlon season stronger than ever? Add these five simple bodyweight exercises to your offseason training, two to three times a week. Do each exercise to moderate fatigue. “The exercises should be slow and controlled with a foc...
Kids Bike Maintenance
As athletes, we have to take good care of our bodies so we can stay healthy and do great on race day. Our bikes are a lot like our bodies – we have to take care of them so they can do great on race day, too! Even as kids, we can learn how to keep our b...
Proper Youth Race Distances
In the sport of triathlon, we are blessed to have a variety of races that are available to us both in type and in duration. With this level of variety comes some level of confusion not for ourselves but for our children and/or the kids we train. It doe...
Moving Up: How to Prepare for a New Race Distance
It’s spring, which means one thing — triathlon season is back! We’re all excited to race again, and for some of us a new season can also mean longer distances if we’ve aged up into a new race category. Or maybe you’re participating in your very first e...
Technique and Training for Young Triathletes
As more and more young athletes enter the sport of triathlon, there is more urgency for coaches and parents to understand the technique-related aspects behind the three disciplines of triathlon. Poor technique and biomechanics at a young age can predis...
