One benefit of my training plans is that you can update your latest fitness "threshold" via TrainingPeaks.
A threshold is simply a repeatable measure of your current fitness.
Adding your latest swim threshold to TrainingPeaks helps you to track your improvements and also enables you to create your own accurate training zones.
Once you have a set of accurate training zones, you'll be able to see exactly how hard or easy to swim during your workouts, based on your own current fitness. You can use either Speed or Rate of Perceived Exertion (RPE).
Step By Step Guide. Threshold and Zone Settings
In the first week of your training plan (and regularly after that) there are fitness tests to determine your critical swim (threshold) speed - known as CSS.
Firstly, do the short CSS test in week 1 of your training plan. Then follow these steps:
Step 1: Use this Online Calculator to determine your CSS.
Step 2: Enter your CSS and Zones into TrainingPeaks:
Check this short video for help:
Follow these written instructions:
Critical Swim (Threshold) Speed (CSS)
Start by doing your Critical Swim Speed (CSS) test in Week 1 of your training plan. Then:
- Open TrainingPeaks on a laptop or PC, click on your name (top right) and open your Settings.
- From the menu on the left choose Zones and then Speed/Pace.
- Add Activity 'Swim' > Add your CSS as your Threshold.
- Choose Type Threshold Speed > Choose Method 'MyProCoach Swimming' > Apply.
- Save and Close.
Rate of Perceived Exertion (or 'Feel')
Alternatively, you can follow the Workout Descriptions by using Rate of Perceived Exertion (RPE) or Feel as per the intensities in the table below.
Swim Heart Rate
Measuring underwater heart rate can be inaccurate; although some devices are better than others.
If you feel you have an accurate device, and you want to use heart rate as a backup measure of intensity, then check this article from TrainingPeaks. It details how to set up your Swim Heart Rate Training Zones to allow you to analyse swim data further, post-workout.
Exporting Your Swim Workouts To Your Devices
At this time, you are unable to export swim workouts to your devices to follow as you train (like you can for the bike and run). We have set things up from our end, but this functionality also depends on further updates from TrainingPeaks and Garmin. In the meantime, simply follow the written workout descriptions, using the zones you calculated in your settings.
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