1000 m Freestyle Time Trial
A 2200 m test session with a 1000 m freestyle time trial whose average 100 m time gives your T-pace for threshold training.
- Duration
- 46 minestimated
- Distance
- 2,200 m
- Effort
- 60
- Level
- Intermediate
- Focus zone
- Threshold
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 | 400 m | 85-92% CSS pace |
| 2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upRecovery Drill of choice | 50 m | 75-85% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 4.1 | Warm-upTempo Build to threshold effort | 50 m | 92-96% CSS pace |
| 4.2 | Rest | 20 s | |
| 5 | RecoveryRecovery Easy, get ready | 100 m | 75-85% CSS pace |
| 6 | Rest | 1 min | |
| 7 | IntervalThreshold 1000 m time trial, push start, even pace | 1000 m | 100-104% CSS pace |
| 8 | Cool-downRecovery Easy choice of stroke | 300 m | 75-85% CSS pace |
About this workout
The 1000 m time trial is a common swim test in triathlon. You swim 1000 m freestyle as fast as you can hold evenly from a push start, and your average time per 100 m becomes your threshold pace, often called T-pace. It needs only one hard effort, which makes it easier to fit into a training week than a two part test.
To calculate T-pace, divide your total time in seconds by 10. A 1000 m in 16 minutes 40 seconds is 1000 seconds, so T-pace is 100 seconds or 1 min 40 s per 100 m. Enter it as your threshold pace. It usually comes out a little faster than CSS from a 400 and 200 test, so expect long sets at that pace to feel hard.
Split the effort in your head into four parts of 250 m and keep each one even. Retest every six to eight weeks.
Tips
- Swim the first 200 m slightly slower than you think you can, then settle in.
- Note your split at 500 m to see how even your pacing was.
- Test in the same pool and at a similar time of day each time.
Good forPoolSprint triathlonStandard-distance triathlonHalf-distance triathlon
Season phaseBaseBuildAny time