Improve Your Swimming by Using Zones

To help you understand the most important factors in swim training, I will describe swim zones based on a simple test, and discuss the key TrainingPeaks data analysis tools to help you use them to optimize your training.VO2 max paceVO2 max refers to the maximum amount of oxygen that an athlete can utilize during exercise. While laboratory tests can give exact values, field tests can provide reliable measures for your day-to-day training and competition.To find your VO2 max pace in the water, you’ll need to perform a test similar to the 20 minute time trials you’ll find in running and cycling. In swimming, your average pace for a 400-meter time trail is considered a reliable training benchmark for your VO2 max values [1,2].Benefits:By using a 400 m test (described below) you can easily set accurate training zones, as your ability to swim at different intensities is a key factor leading to improvement. In triathlon, different intensities correspond to certain distances. Understanding thi...