临界游泳速度计算器

根据 400 m 和 200 m 成绩得出你的 CSS 阈值配速

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400 m 成绩

200 m 成绩

临界游泳速度计算器

临界游泳速度是游泳中相当于跑者阈值配速的指标——在疲劳迫使你减速之前可以长时间维持的速度。输入你最好的 400 m 和 200 m 成绩，本计算器将使用标准的双距离公式得出你每 100 m 的 CSS 配速和 CSS 速度。可用它来设定阈值和间歇训练目标、控制长距离游泳的节奏，并在整个赛季中追踪有氧游泳体能。

临界游泳速度（CSS）是理论上无需力竭就能维持的配速，大致相当于游泳的阈值配速。它通过 400 m 和 200 m 计时测试求得，公式为 CSS = (400 − 200) ÷ (T400 − T200)。为获得准确结果，请在充分休息的状态下以最大强度游完两个距离。大多数阈值组以等于或略快于 CSS 的配速进行，而轻松游则比它更慢。

常见问题

What is Critical Swim Speed (CSS)?
Critical Swim Speed is an estimate of the fastest pace you can sustain over a long swim without rapid fatigue, similar to a swimming threshold. The calculator uses your 400 m and 200 m times to find your CSS pace per 100 m and speed.
How do I calculate my CSS pace?
Swim timed 400 m and 200 m trials at maximal effort, then enter both times. CSS is the difference in those times divided by the 200 m distance difference, giving your threshold pace per 100 m for setting training intervals.
How should I use CSS in swim training?
Use your CSS pace per 100 m to anchor threshold and endurance sets, holding it for repeats with short rest to build aerobic swimming fitness. As your CSS pace improves through training, retest periodically and adjust your interval targets.

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