Critical Swim Speed Training Zone Calculator​

BY MY PRO COACH

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 should 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 400 and 200 times below and let the calculator do its magic! To learn more about CSS, read our Brief Introduction to CSS Swim Training.

After calculating your swimming pace zones, you can also print your results or download as a PDF below. Enjoy!

The CSS Training Zone Calculator

How should I calculate these 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.

Step 1. Calculate My Critical Swim Speed (CSS)



Step 2. Calculate My Swim Speed Training Zones

Swim Speed Training ZonesFeelSwim Speed (mm:ss / 100 meters or yards)
1Easy
2Steady
3Moderately Hard
4Hard
5Very Hard
Preview Our Standard Training Plans Below

AND READ OUR TOP TRAINING TIPS FOR YOUR EVENT

Other Plans

In response to client feedback, we’re continually designing new specialist plans to get the best results from all our athletes. Follow the links below to read about them and see if they could be a good fit for you.