Calculate your swimming level, pace, and training zones
Each swimming stroke has different performance standards. Freestyle is typically the fastest, followed by backstroke, butterfly, and breaststroke.
Swimming pace is typically measured per 100 meters. This standardized measurement allows for easy comparison across different distances and strokes.
Swimming training zones help optimize your workouts for different energy systems and training adaptations, from aerobic base building to anaerobic power.
SWOLF (Swimming + Golf) combines time and stroke count to measure swimming efficiency. Lower scores indicate better technique and efficiency.
Intensity: Very Easy
Pace: +15-20 seconds from race pace
Purpose: Active recovery, technique work
Duration: 20-60 minutes
Intensity: Easy
Pace: +10-15 seconds from race pace
Purpose: Aerobic capacity, endurance
Duration: 30-90 minutes
Intensity: Moderate
Pace: +5-10 seconds from race pace
Purpose: Lactate threshold, tempo
Duration: 20-60 minutes
Intensity: Hard
Pace: +2-5 seconds from race pace
Purpose: VO2 max, race preparation
Duration: 8-40 minutes
Intensity: Very Hard
Pace: Race pace or faster
Purpose: Speed, power, race pace
Duration: 15 seconds - 8 minutes
Calculate your rowing level, split times, and training zones.
Calculate Rowing
Calculate your cycling level, power zones, and training recommendations.
Calculate Cycling.avif){kind=small}
