Open Water Time Pyramid 4, 8, 12, 8, 4 min
A continuous open water pyramid of 4, 8, 12, 8 and 4 minute blocks with easy swimming between, the pace dropping as the blocks get longer.
- Duration
- 55 min
- Distance
- 2,925 m
- Effort
- 79
- Level
- Advanced
- Focus zone
- Sweet spot
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle, settle in | 10 min | 85-92% CSS pace |
| 2 | IntervalThreshold 4 min at CSS effort | 4 min | 99-102% CSS pace |
| 3 | RecoveryRecovery Easy, keep swimming | 1 min | 75-85% CSS pace |
| 4 | IntervalSweet spot 8 min, just slower than CSS | 8 min | 96-99% CSS pace |
| 5 | RecoveryRecovery Easy, keep swimming | 1 min | 75-85% CSS pace |
| 6 | IntervalTempo 12 min, steady long race pace | 12 min | 92-96% CSS pace |
| 7 | RecoveryRecovery Easy, keep swimming | 1 min | 75-85% CSS pace |
| 8 | IntervalSweet spot 8 min, just slower than CSS | 8 min | 96-99% CSS pace |
| 9 | RecoveryRecovery Easy, keep swimming | 1 min | 75-85% CSS pace |
| 10 | IntervalThreshold 4 min at CSS effort, strong finish | 4 min | 99-102% CSS pace |
| 11 | Cool-downRecovery Easy freestyle | 5 min | 75-85% CSS pace |
About this workout
This pyramid uses time instead of distance, which suits open water where exact distances are hard to measure. After a 10 minute warm-up you swim blocks of 4, 8, 12, 8 and 4 minutes, each followed by a minute of easy swimming without stopping. The 4 minute blocks are at CSS effort, the 8 minute blocks just slower and the 12 minute block at a steady pace for long races. The session lasts 55 minutes.
The pace follows the length of the block, so the effort stays sustainable throughout. Use the easy minutes to sight, check your line and loosen the shoulders. The second 8 minute block and the last 4 minutes come when you are tired, so they test how well you hold form in open water. Effort counts more than the watch here, since waves, current and a wetsuit change the pace.
For advanced open water swimmers and triathletes with a solid base. Swim it with a partner or group, ideally on a marked loop.
Tips
- Set the watch to vibrate at each change so you can keep your head down.
- Sight every six strokes in the faster blocks.
- Swim the 12 minute block at the pace you plan for your longest race.
Good forOpen waterHalf-distance triathlonFull-distance triathlon
Season phaseBuild