How to Update Your Swim Thresholds in TrainingPeaks

Why Update Your Swim Threshold?

Your swim threshold sets the pace for all your swim training zones. Updating it regularly means:

• Workouts match your true fitness

• Intervals feel accurate and achievable

• You continue progressing at the right rate

How to Update Your Critical Swim Speed (CSS)

You’ll complete a CSS test in Week 1 and regularly throughout your plan.

Step 1: Calculate your CSS

Enter your 400m and 200m times into an online CSS calculator to find your threshold pace.

Step 2: Enter your CSS in TrainingPeaks

(Use the desktop version, not the mobile app.)

1. Go to Profile Picture → Settings → Zones

2. Select Pace/Speed → Activity → Swim

3. Enter your CSS pace as your swim threshold

4. Save

You do not need to create swim zones. MyProCoach workouts automatically use your threshold.
If you prefer to add zones, choose the MyProCoach Auto-Calculator.

Training by Feel (RPE)

If you use RPE, follow the RPE Guide to match each zone by effort.

Tip:
Learning how each zone feels helps you pace confidently — even without data — and becomes easier over time.

Exporting Swim Workouts to Your Device

You can export pool swim workouts to supported devices, including:

• Garmin

• Form

• Coros

• Suunto

• Wahoo

Check this TrainingPeaks article for more information on exporting workouts and setting your pool length.
You can save your usual pool length (meters or yards) as a default and adjust per workout.

Prefer a simple option?
Print your swim sessions or use a small poolside whiteboard.

Using Swim Heart Rate

Underwater heart rate can be unreliable, depending on your device.
If yours is accurate, you can:

• Set up Swim HR Zones in TrainingPeaks

• Use heart rate as a post-workout data check

Need Help?

If you're unsure whether your CSS or zones are correct, contact our coaching team — we’re happy to help.

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