Critical Swim Speed Training Zone Calculator
By MyProCoach
Use this simple calculator to calculate your Critical Swim Speed (CSS) and estimate your ideal swim speed training zones in meters or yards.
A Critical Swim Speed test is a simple way to measure your swim fitness. It estimates the pace per 100 that you would maintain during a maximal 1500 meter or yard time trial.
To test your CSS pace, you would swim a maximal 400 and 200 time trial within the same session, with a five-minute active recovery between, and time yourself for both. Then simply enter your times below and let the calculator do its magic!
To learn more about CSS, you can read our introduction to CSS training underneath the calculator below.
After calculating your swimming pace zones, you can also print your results or download as a PDF below. Enjoy!
Critical Swim Speed Training Zone Calculator
How should I calculate my values? Swim a maximal 400 and 200 time trial within the same session, with a five-minute active recovery between, and time yourself for both. Enter your 400 and 200 times below.
| Swim Speed Training Zones | Feel | Swim Speed (mm:ss / 100 meters or yards) |
|---|---|---|
| 1 | Easy | |
| 2 | Steady | |
| 3 | Moderately Hard | |
| 4 | Hard | |
| 5 | Very Hard |
- Unlimited swaps between 900+ detailed training plans
- Swim training that's personalized to your Critical Swim Speed
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Embrace the power of structured training based on your CSS and witness the transformation in your swimming performance.
About CSS Training
CSS stands for Critical Swim Speed – a really simple concept that could improve your swim fitness, pace judgement and training motivation.
What Is CSS?
The Benefits of CSS Training
- CSS is a pace that’s tough enough to develop your aerobic capacity but not so hard that it’ll take you days to recover. So you can improve your swim fitness and still have enough energy to go running or cycling (or swimming again?!)
- CSS is a race-specific training pace. It may not make you the fastest 50 or 100 swimmer, but it will train you to sustain a moderately high speed for longer distances.
- CSS training teaches you about pace awareness the hard way (which is usually the best way!) Go off too fast and you’ll pay the price later. Ouch!
- Thankfully you can test your current CSS pace without having to swim a solo 1500 Time Trial. See below for instructions.
- Once you know your CSS pace, you can use a Finis Tempo Trainer Pro to help you train. It’s a small beeping device that attaches to your goggles. Dial in your CSS pace and it’ll happily beep every lap so that you can maintain perfect pace.
How To Test Your CSS
To test your current CSS pace you need to swim a 400 and 200 Time Trial within the same session. Ideally, get a friend or coach to time you and record your 100 splits and strokes per minute. Failing that, simply record the 400 and 200 times yourself. Once you’re done, enter your 400 and 200 times into our own CSS Training Zone Calculator.
CSS Sample WorkoutsOnce you’ve worked out your CSS pace, the training possibilities are endless. You could start off by trying these four simple workouts. You can shorten them if you’re not quite ready for 2000 metres or yards yet. Don’t forget to include a warm up (400-800m/y) and warm down (100-200m/y) too. 1. 20 x 100 with 15 secs recoveries. All at CSS 2. 10 x 200 with 20 secs recoveries. All at CSS 3. 5 x 400 with 30 secs recoveries. All at CSS 4. 3 x 600 with 45 secs recoveries. All at CSS |
We have also recently put together our top 7 swim workouts for triathlons, which you can download as a PDF for free and print off to use for your next sessions.
Conclusion: CSS Training
Phil Mosley (Coach & Founder)
Phil is a recognised expert in the field, having featured on many endurance sports publications. He founded MyProCoach in 2010 to sell premium training plans complete with email coach support for triathlons, duathlons, running & cycling.
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