Swim
Threshold pace, efficiency, and pacing tools for pool and open-water preparation.
Swim tools should help you pace and train better, not bury you in abstractions.
CSS Calculator
Calculate critical swim speed from two swim efforts and turn it into triathlon-ready threshold pacing guidance.
Use CSS to anchor threshold swim pace, structure sets, and interpret race-pace readiness with more confidence.
Results: CSS pace • Training zones • Race-pace context • Interpretation notes
Swim Pace Calculator
Convert swim times into pace, speed, and race splits with context that makes sense for triathletes.
Use pace conversion and split views to make pool sets, open-water estimates, and race planning easier to compare.
Results: Pace conversion • Speed conversion • Projected splits
SWOLF Calculator
Track SWOLF, stroke count, stroke type, and pool-session pace with watch-aware context that helps triathletes compare scores more honestly.
SWOLF works best as a repeatable pool trend metric when stroke, pool length, and count method stay consistent from session to session.
Results: SWOLF score • Count-method context • Coaching notes • 25m normalized view • Session trend • Time-vs-count map
Swim TSS
Calculate swim Training Stress Score from session pace and CSS threshold to quantify training load, plan recovery, and balance swim stress within triathlon training.
Swim TSS helps you quantify session intensity and load so you can balance swim training with bike and run without overreaching.
Results: Swim TSS • Intensity Factor • Training load classification • Triathlon context • Swim vs Bike TSS comparison
Swim Calorie Burn
Estimate calories burned swimming using MET values from the 2024 Adult Compendium of Physical Activities. Includes stroke-specific MET data and open-water adjustments.
Calculate energy expenditure for any swim session, with MET-based accuracy for different strokes, intensities, and water conditions.
Results: Total kcal • kcal/min and kcal/hr • MET used • kcal per 100m and per km (if distance provided) • MET reference table
OW Swim Pace
Convert your pool CSS or pace to expected open-water performance. Accounts for wetsuit, drafting, water conditions, sighting, temperature, and course type.
Get a realistic open-water pace prediction from your pool performance with a detailed breakdown of every environmental factor affecting your swim.
Results: Predicted open-water pace per 100m • Total swim time estimate • Factor-by-factor breakdown • Net percentage adjustment • Technique recommendations
Swim Zones
Calculate swim training zones using CSS-based and Swimsmooth methods. Includes training set suggestions, stroke rate guidance, RPE mapping, and weekly volume distribution.
Turn your 200m and 400m time trials into structured swim training zones with pace targets, example sets, and periodization guidance.
Results: Zone table with pace per 100m • Stroke rate targets per zone • Training set suggestions per zone • Weekly volume distribution chart • Method comparison (CSS vs Swimsmooth)