How should you train in order to be able to swim a certain time goal in a competition? The right pace plays a role in this and that is also important during training. Our post is intended to show you how to correctly calculate your interval pace.
In swimming schedules one often reads that a GA1 or GA2 interval is to be swim. In theory, this means that the basic aerobic endurance should be trained at around 60 percent or the anaerobic basic endurance at around 80 percent of the maximum swimming capacity.
But how fast should you actually swim in practice? Do the same interval specifications apply to the Volks-Triathlon or the Ironman?
The following rules of thumb will help you to determine pace specifications for your training intervals that are precisely tailored to you (see below marked in red). You can also train specifically for a specific time goal in the competition.
1. Set desired time target
For example for Olympic triathlon (1500m) in 25:00 minutes
2. Convert target time to training intervals
For Olympic triathlon, 100m, 200m and 400m are recommended as training distances:
100m: 1:40min (100sec) = (25min * 100m * 60sec) / (1500m)
200m: 3:20min (200sec) = (25min * 200m * 60sec) / (1500m)
400m: 6:40min (400sec) = (25min * 400m * 60sec) / (1500m)
3. Include the time factor
The distance and intensity of a training interval are taken into account here.
100m/GAI: 1:45min = 1:40min / 0.95
200m/GAI: 3:42min = 3:20min / 0.9
400m/GAI: 8:20min = 6:40min / 0.8
100m/GAII: 1:31min = 1:40min / 1.1
200m/GAII: 3:10min = 3:20min / 1.05
400m/GAII: 6:40min = 6:40min / 1
Here is an overview of all conversion factors
These numbers are recommendations derived from experience. If you find them too slow or too fast, they should only be changed marginally. You may have misjudged your fitness level or improved your training significantly and can therefore correct your time goals for the competition.
Have fun calculating and planning your swimming training.
THE BIG NEOPRENE TEST TOUR 2023
+++ The first dates are online +++
