臨界游泳速度計算器

根據 400 m 和 200 m 成績得出你的 CSS 閾值配速

CaloNote拍張照片，AI 自動記錄飲食 — 飲食與運動，一個 App 搞定。免費下載 App

400 m 成績

200 m 成績

臨界游泳速度計算器

臨界游泳速度是游泳中相當於跑者閾值配速的指標——在疲勞迫使你減速之前可以長時間維持的速度。輸入你最好的 400 m 和 200 m 成績，本計算器將使用標準的雙距離公式得出你每 100 m 的 CSS 配速和 CSS 速度。可用它來設定閾值和間歇訓練目標、控制長距離游泳的節奏，並在整個賽季中追蹤有氧游泳體能。

臨界游泳速度（CSS）是理論上無需力竭就能維持的配速，大致相當於游泳的閾值配速。它透過 400 m 和 200 m 計時測試求得，公式為 CSS = (400 − 200) ÷ (T400 − T200)。為取得準確結果，請在充分休息的狀態下以最大強度游完兩個距離。大多數閾值組以等於或略快於 CSS 的配速進行，而輕鬆游則比它更慢。

常見問題

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.

更多