TRIATHLON TRAINING CALCULATORS

Swim Calculator Explanatory Notes

SWIM

Calculating your Critical Swim Speed (CSS) will really help you ensure you are getting the most out of your swim training. Please click this link to watch our short video explaining more about CSS here:

https://youtu.be/8NdSszFFwcg

Calculating your CSS involves timing yourself over 400m and then 200m. These should be well paced but maximum efforts. Once you have these two times, enter them into the boxes below and hit calculate! Once you have this time you can enter it in Swim Training Zones calculator to work out your approximate paces for each swim training zone. Simple!

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Critical Swim Speed Calculator

400 metres time

200 metres time

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Swim Training Zones Calculator

Please enter your CSS pace per 100m

Type of session
RPE Level
Per 100m
Per 66m
Per 50m
Per 33m
Per 25m

CSS Swim Pacing Calculator

CSS
RM
25
33
50
 

BIKE

Bike Calculator Explanatory Notes

Calculating your Functional Threshold Power (FTP) will really help you ensure you are getting the most out of your bike training. Please click this link to watch our short video explaining more about FTP here:

https://youtu.be/VTUD4-KkkRo

Calculating your FTP involves conducting a single 20 minute maximum effort on the bike. Record your average power and heart rate for the 20 minute effort and then multiply each of them by 0.95. Then enter those results into the boxes below and hit calculate! Your bike training zones will be displayed and you can really now start to get focussed! 

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Bike Training Zones Calculator

Current FTP

Average heart rate for test

Type of session
RPE Level
Heart Rate
Power
 

RUN

Run Calculator Explanatory Notes

Calculating your run threshold will really help you ensure you are getting the most out of your run training. Please click this link to watch our short video explaining more about Run Threshold here:

TO BE ADDED.....

Calculating your run threshold involves running a 5K at maximum effort. Record your time and heart rate for the 5K. Then enter your 5K time in the box below and click calculate. This will work out your predicted equivalent 10K time and your running threshold pace in minutes per mile. Enter this pace into the second calculator along with your average heart rate for the 5K test and you will be given your run training zones! Now get out and hit those streets!

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Enter 5K time here

Type of session
Time

Estimated threshold pace

Test HR

Type of session
RPE Level
Heart Rate
Pace
Pace KM