Swim Training Zones Calculator
Calculate five swim training zones from your Critical Swim Speed (CSS) pace. Structure workouts by intensity for optimal improvement.
Inputs
Results
Zone 3 Threshold (slow)
100 sec/100m
Zone 3 Threshold (fast)
106 sec/100m
How to Use This Calculator
- Enter your CSS Pace (Critical Swim Speed) per 100m in seconds.
- Review all five training zones from Zone 1 Recovery through Zone 5 Sprint.
- Each zone shows a pace range in seconds per 100m.
- Use Zone 2 (Endurance) for base aerobic work and Zone 3 (Threshold) for CSS interval sets.
- Use Zone 4 and Zone 5 for short, high-intensity sprint sets.
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