One value, set once. Everything in the app — target times in sessions, the zones below, your 8-week plan and the pdfs — is calculated from it. Adjust it whenever you swim a faster test.
CSS (critical swim speed) is your honest pace per 100 m at threshold. Type it in if you know it — otherwise swim a 400 m and a 200 m all-out and let the test work it out for you.
Optional: pick a distance, how many repeats and how hard — you get the target time per repeat, the splits and how long the whole set takes.
Step 2 — my paces in zones 1–8
Every set in the library is marked with an effort from 1/8 (easy) to 8/8 (all out). The table shows how fast each zone should be per 100 m and what that means for 50 m, 100 m, 200 m and 400 m repeats.
example for css 1:30 / 100 m — set your own pace above and unlock Premium to see your numbers
zone
/ 100 m
50 m
100 m
200 m
400 m
1/8 Recovery
1:50
0:55
1:50
3:40
7:19
2/8 Aerobic base, extensive
1:43
0:52
1:43
3:27
6:54
3/8 Aerobic base, intensive
1:37
0:49
1:37
3:14
6:29
4/8 Aerobic–anaerobic
1:31
0:45
1:31
3:02
6:04
5/8 Anaerobic development
1:27
0:44
1:27
2:55
5:49
7/8 Speed endurance
1:23
0:41
1:23
2:46
5:31
premium
Your personal paces per zone are a Premium feature.