Zones - Swimming

This article is part of Our philosophy: Training Zones and will describe the Zones we use for swimming

Based on your Maximum Heart Rate

Z1: 55% - 65%
Z2: 65% - 79%
Z3: 80% - 89%
Z4: 90% - 100%

Based on Speed

Z1: 75% - 84%
Z2: 84% - 91%
X : 91% - 96%
Z3: 96% - 100%
Y : 100% - 102%
Z4: 102% - 106%
Z5: > 106%

Avoid using Zone X and Y. Both are used as a gap, because it is too fast for the zone above and too slow for the zone below.

More information

- how to calculate maximum heart rate
- how to calculate critical swim speed
- Our philosophy: Target Pace