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:
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!
Critical Swim Speed Calculator
400 metres time
200 metres time
.
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:
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!
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.
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!
Enter 5K time here
Type of session | Time |
|---|---|
Estimated threshold pace
Test HR
Type of session | RPE Level | Heart Rate | Pace | Pace KM |
|---|---|---|---|---|