7 x 200 m Step Test for Pace and Heart Rate
A 2600 m test with seven 200 m freestyle swims that get faster step by step, recording time and heart rate to track aerobic fitness.
- Duration
- 59 minestimated
- Distance
- 2,600 m
- Effort
- 68
- Level
- Advanced
- Focus zone
- Endurance
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 | 600 m | 85-92% CSS pace |
| 2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upEndurance Freestyle, build each 50 | 50 m | 85-92% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 | Rest | 45 s | |
| 5 | IntervalEndurance Step 1 of 7, easy | 200 m | 82-86% CSS pace |
| 6 | Rest | 1 min | |
| 7 | IntervalEndurance Step 2 of 7, easy to steady | 200 m | 86-89% CSS pace |
| 8 | Rest | 1 min | |
| 9 | IntervalEndurance Step 3 of 7, steady | 200 m | 89-92% CSS pace |
| 10 | Rest | 1 min | |
| 11 | IntervalTempo Step 4 of 7, moderate | 200 m | 92-95% CSS pace |
| 12 | Rest | 1 min | |
| 13 | IntervalSweet spot Step 5 of 7, moderately hard | 200 m | 95-98% CSS pace |
| 14 | Rest | 1 min | |
| 15 | IntervalThreshold Step 6 of 7, hard, about CSS | 200 m | 99-102% CSS pace |
| 16 | Rest | 1 min | |
| 17 | IntervalVO2max Step 7 of 7, maximal | 200 m | 103-110% CSS pace |
| 18 | Cool-downRecovery Easy choice of stroke | 400 m | 75-85% CSS pace |
About this workout
An incremental step test shows how your heart rate responds as the pace rises. You swim seven 200s with one minute of rest, starting easy and getting faster in even steps until the last one is a maximal effort. After each 200, note the time and your heart rate, either from a strap that records in the water or by counting your pulse for ten seconds right after the touch and multiplying by six.
Plot the pace of each step against the heart rate. Over a season the curve should shift, so that the same heart rate comes with a faster pace. The step where breathing and effort suddenly rise gives you a feel for your threshold, and the last step shows your current speed over 200 m.
The test suits experienced swimmers. The pace targets come from your CSS, about four seconds per 100 m apart. Even steps matter more than hitting them exactly.
Tips
- Keep the rest at exactly one minute, it affects the heart rate you read.
- Swim each step at an even pace, a fast start distorts the numbers.
- Repeat the test in the same pool and at the same time of day for a fair comparison.
Good forPoolMasters swimmingHalf-distance triathlonFull-distance triathlon
Season phaseBaseBuildAny time