How to Update Your Swim Thresholds in TrainingPeaks

Why Update Your Swim Thresholds

Your swim threshold sets the swim speed for all your training zones. Updating it regularly ensures each session matches your current fitness — keeping your workouts effective, accurately paced, and aligned with your progress.

How to Update Your Swim Threshold (Critical Swim Speed)

In the first week of your training plan, and at regular intervals, you’ll complete a fitness test to determine your Critical Swim Speed (CSS) threshold. After completing your test, follow these steps to update your thresholds in TrainingPeaks.

Step 1: Find Your CSS

1. Enter your 400 and 200 times into this Online Calculator to determine your CSS.

Step 2: Enter Your Thresholds in TrainingPeaks on your PC (not mobile)

1. Go to Profile picture → Settings → Zones.

2. Select Pace/Speed → Activity → Swim.

3. Enter your CSS (Critical Swim Speed) from your swim test as your threshold.

4. You don’t need to add zones — workouts are already built to use your threshold automatically. (If you do add or use zones, please use the MyProCoach Auto-Calculator in TrainingPeaks).

5. Save changes — your swim workouts will now match your current fitness.

Rate of Perceived Exertion (RPE)

If you train by feel (RPE), use the RPE table below to guide your effort levels for each zone.

Tip:
Learning how each zone 'feels' helps you stay on track, even when you’re not guided by data. Over time, you’ll naturally start to recognise each effort level and pace your sessions more effectively.

Exporting Workouts to Your Device

Your pool swim workouts can be exported to your training device (such as Garmin, Form, Coros, Suunto, and Wahoo). Check this TrainingPeaks article to learn more and set your pool length.

You can save your usual pool length (in yards or meters) as a default in TrainingPeaks and adjust it per workout if needed.

Alternatively, print your swim workouts and bring them poolside in a plastic sleeve or use a small whiteboard for easy viewing.

Swim Heart Rate

Measuring heart rate underwater can be unreliable, though some devices perform better than others.

If you have an accurate device and want to use heart rate as a backup measure of intensity, check out this TrainingPeaks article on setting up Swim Heart Rate Training Zones. This will help you analyze your swim data post-workout.

Keeping your training zones up to date ensures that your workouts align with your fitness level, allowing you to get the most out of your training.

Need help? Contact our coaching team.

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