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.

Isibali Sejubane Elibalulekile Lokubhukuda

Ijubane lakho lomkhawulo le-CSS livela ku-400 m nese-200 m

Thatha isithombe, i-AI irekhode ukudla kwakho. Ukudla nokuzivocavoca ku-app eyodwa.Landa i-app yamahhala

Isikhathi se-400 m

imiz

ama-s

Isikhathi se-200 m

imiz

ama-s

Isibali Sejubane Elibalulekile Lokubhukuda

Ijubane Elibalulekile Lokubhukuda lilingana nejubane lomkhawulo lomgijimi emkhakheni wokubhukuda — isivinini ongasibamba isikhathi eside ngaphambi kokuthi ukukhathala kukuphoqe ukuthi unciphise. Faka izikhathi zakho ezinhle kakhulu ze-400 m nese-200 m futhi lesi sibali sibuyisela ijubane lakho le-CSS nge-100 m nesivinini sakho se-CSS sisebenzisa ifomula ejwayelekile yamabanga amabili. Lisebenzise ukubeka okuhlosiwe komkhawulo nesikhawu, ukunquma ijubane lokubhukuda okude, nokulandelela ukulungela komoya kokubhukuda ngenkathi.

Ijubane Elibalulekile Lokubhukuda (CSS) yijubane ongalibamba ngokombono ngaphandle kokukhathala — cishe yijubane lakho lombhukudo lomkhawulo. Litholakala ekuvivinyweni kwesikhathi se-400 m nese-200 m: CSS = (400 − 200) ÷ (T400 − T200). Bhukuda kokubili ngamandla aphelele uphumule ukuze uthole umphumela onembile. Iziqephu eziningi zomkhawulo zenziwa ku-CSS noma ngokushesha kancane kunalo, kanti ukubhukuda okulula kuyamba kunalo.

Imibuzo Evame Ukubuzwa

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.

Isibali Sejubane Elibalulekile Lokubhukuda

Imibuzo Evame Ukubuzwa

Okwengeziwe