This formula has become something of a standard, and been widely used for over 20 years. Our calculator is based on research by Pete Riegel, an American research engineer and marathoner who devised the formula to predict race times. Once you have finished your test, take your 400 and 200 times and plug them into the pace calculator below to find out what your CSS pace is that you should be training at to improve your swim.Run a PB recently and starting to wonder if it means your other times are due for revision? Look no further: the Runner’s World race time predictor does exactly what its title suggests – just input a recent race time into the calculator and see what you could be capable of at another distance - provided, of course, you do the right training.
SWIM TIME CONVERSION CALCULATOR TRIAL
Your goal should be to pace each time trial evenly and not to start fast and then die on each one. These time trials should be started by pushing off the wall and not diving in from the blocks! Don’t forget to write down your times for both the 400 and 200 yard/meter swims! It is essential that you do a solid warm up and a build set so that you are ready to rock these two time trials. Then you will do a 200 yard/meter time trial. Then do some easy swimming or rest to fully recover. The CSS test is not very complicated but when done right it will hurt! You will do two time trial swims. You are a distance swimmer now, so it is time to train like one! Test Set to Find Your CSS Keep in mind that most races in the competitive pool swimming world are less than 500 yards or 400 meters. Generally in those environments the training is much faster paces with longer rest periods as opposed to this slightly slower paced swimming with short rest intervals.
This is may feel like an odd concept for many of you with traditional competitive swimming or masters swimming backgrounds. This is exactly what you need to become a better distance swimmer. Training in this way allows your body to develop your aerobic system.
Doing anaerobic speed work is important but it won’t necessarily make you faster over the course of a distance swim.Ĭritical Swim Speed or Threshold Training should have you focused on swimming at your threshold or CSS pace but with short rest periods between each swim. Improving your speed at threshold pace will lead to drops in your race times! That is the entire reason why you train…to swim faster in your races. Once you have mastered technique then you should really care about CSS…a lot! Obviously technique is a high priority but that only takes you so far. If you are a distance swimmer, open water swimmer or Triathlete then improving your aerobic capacity is a key factor in making you a faster swimmer. It is essentially an approximation of your lactate threshold speed. Don’t worry we have you covered! Below find out what CSS is, the test set you need to do to figure it out and our handy dandy calculator that will actually calculate your CSS or threshold pace for you! If you already know all this and just want to use our calculator, just scroll to the bottom and plug in your times! What is Critical Swim Speed or Threshold Pace?Ĭritical Swim Speed (CSS) is the theoretical fastest pace that a swimmer can hold continuously without exhaustion.
SWIM TIME CONVERSION CALCULATOR HOW TO
As you are trying to level up your swimming you have probably come across the terms Critical Swim Speed (CSS) or Threshold Pace but may not know what they mean or how to figure out what yours is.
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