Swim Fitness Test: CSS

Critical Swim Speed  

To establish your swim threshold speed in TrainingPeaks, we suggest performing the Critical Swim Speed test (CSS). This straightforward test provides insight into your current fitness level and can help you determine your pace-based training zones for swimming.

You must have entered your CSS into your TrainingPeaks settings (see below) to view the planned distance and duration for all swim workouts.

Enter or Update Your Thresholds and Training Zones in TrainingPeaks (Swim)

The purpose of a CSS test is to predict your current race pace for 1500 metres or yards. The advantage of the test is that you don't need to swim 1500.

The Test

To evaluate your CSS pace, you must swim a 400 and 200 Time Trial in the same session. Swim at your maximum effort for both trials, allowing approximately 5-10 minutes of active recovery.

Ideally, enlist a friend or coach to time you and record your 100 splits and strokes per minute. If that’s not possible, log your 400 and 200 times yourself. Tests occur every 6-8 weeks, typically during a recovery week. This will provide insight into your fitness and enable you to update your training zones.

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