How To Test Your CSS Pace

  •  Warm up adequately in the pool so you are ready to swim fast.
  • Complete a 400m time trial starting from a push not a dive and record your time
  • Rest as much as you need after the 400. This should be long enough to fully recover from the 400 and be ready to give an all out maximum effort on a 200m time trial.
  • Complete a 200m time trial starting from a push not a dive and record your time.

Take your 400 and 200 times and plug them into the CSS calculator. The calculator will show you your new CSS Pace. Train at this pace to develop your Swim Fitness for better triathlon swims!

Calculate Your CSS Pace

My 400 Time Trial Was:
My 200 Time Trial Was:
Your CSS Pace Is: /100

Are You Making The Best Use of Every Swim Workout?
Check out my guide on the Fundamentals of Triathlon Swimming

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