Off-road triathlon swim courses are normally similar to those of road triathlons. Each type of triathlon usually requires competitors to swim a minimum of 800 meters and typically 1500 meters in a lake, river or ocean.
Off-road run courses often follow part of the off-road bike course, and so often require trail running up and down hills or mountain sides, through forests, streams, riverbeds and other natural and occasionally man-made obstacles. The run distance is at least 5 kilometers and normally 10 kilometers. Again, as in off-road biking, predicting a finish time purely based on distance will not be accurate, due to the climbing and trail turns and obstacles preventing a runner from reaching speeds usually achieved on the road.
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