CSS (Critical Swim Speed) in Swim is equivalent to FTP (Functional Threshold Power) in Bike and FTp (Functional Threshold pace) in Run.
Since P of Power and p of pace overlap, for the sake of convenience, the bike is distinguished from FTP, and the run is distinguished from FTp.
This CSS has a different definition from the FT pace of the swim at 1000 m TT (Time Trial).
Here, I will calculate CSS according to its definition based on my current swim ability.
Definition of CSS
CSS is the speed at which a threshold pace of 100 m is estimated from the time and time difference between 400 m TT and 200 m TT.
Quantitatively, it can be obtained as follows.
CSS [m/min] ＝ (400 [m] – 200 [m] ) / ( 400mTime [min] – 200m [min] )
CSS [min/100m] = 1 / CSS [m/min] x 100
When qualitatively interpreted,It shows the speed when swimming 400 meters after swimming 200m, and the person with less difference between 0-200m and 200-400m becomes faster.
A:400m 8:00、200m 3:59, B:400m 7:41、200m 3:39, with this calculation, B is the same CSS even though both 400 m and 200 m are faster than A by 20 seconds.TSS:2:00/100m
A:400m 8:00、200m 3:59・・・TSS:2:00/100m
C:400m 8:00、200m 3:49・・・TSS:2:06/100m
The definition of the speed zone is as follows.
Warm up Zone 89-90%
Grey Zone 91%
Endurance Zone 92-94%
Tempo Zone 95-98%
Threshold Zone 99-106%
Supra threshold 106-119%
All Out Effort 120% and over
Calculation of CSS
will calculate it concretely in my time.
As usual, I have not done a time trial of 400m and 200m firmly … · · ·
(Even so, I managed to locate it because it is preferable to swim well as it is.
CSS[min/100m]=1/51.5 x 100 =1.94165 →1:57(Rounding off of56.5)
My CSS will be 1: 57.
By the way, it can be easily calculated with this calculation site.
Swim Smooth CSS Calculator
Calculation of speed zone based on CSS
I also calculated the speed zone.
Warm up Zone(89-90%) ======>2:11-2:10
Grey Zone (91%)============> 2:09
Endurance Zone (92-94%)=====> 2:07-2:04
Tempo Zone (95-98%)========> 2:03-1:59
Threshold Zone (99-106%)=====> 1:58-1:50
Supra threshold (106-119%)====> 1:50-1:38
All Out Effort (120% and over)===> 1:38>
Next time I will try to verify variously using this result.
See you soon.
I am referring to it.
- Analysis of swim performance in long race, review of LT pace, speed zone
- How to Import Garmin’s Heart Rate Data in Swim Training into Training Peaks
- Discussion on damage of triathlon race