T-Pace Set with 3 x 300 m and 6 x 100 m
A 2900 m threshold session with three 300s just slower than T-pace and six 100s at T-pace, the pace from a 1000 m time trial.
- Duration
- 1 h 03 minestimated
- Distance
- 2,900 m
- Effort
- 77
- Level
- Intermediate
- 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 | 400 m | 85-92% CSS pace |
| 2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upRecovery Kick, no board, streamline | 50 m | 60-75% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 4.1 | Warm-upTempo Build to T-pace | 50 m | 92-96% CSS pace |
| 4.2 | Rest | 15 s | |
| 5 | Rest | 45 s | |
| 3 ×Repeat these steps | |||
| 6.1 | IntervalSweet spot Freestyle, T-pace plus 2 s per 100 m | 300 m | 97-99% CSS pace |
| 6.2 | Rest | 30 s | |
| 7 | RecoveryRecovery Easy freestyle | 100 m | 75-85% CSS pace |
| 6 ×Repeat these steps | |||
| 8.1 | IntervalThreshold Freestyle at T-pace | 100 m | 99-102% CSS pace |
| 8.2 | Rest | 15 s | |
| 9 | RecoveryRecovery Pull buoy, easy | 300 m | 75-85% CSS pace |
| 10 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
T-pace is the average 100 m time from a 1000 m time trial, a test many triathlon coaches use instead of the CSS test. Both numbers describe roughly the same thing, the pace you can sustain near threshold, and the 1000 m version usually comes out slightly faster. Use whichever value you have as the pace reference for this session.
The main set has two parts. Three 300s at about two seconds per 100 m slower than T-pace build the sustained effort, with 30 seconds rest. After an easy 100, six 100s right at T-pace with 15 seconds rest sharpen the speed while you are already tired.
It suits triathletes from sprint to half distance in the build phase. If your last time trial was a while ago, test first, because an old T-pace is often too slow.
Tips
- Retest every six to eight weeks so the targets stay current.
- Swim the 300s by feel first, then check the times.
- Keep the stroke long on the 100s even when the breathing gets heavy.
Good forPoolSprint triathlonStandard-distance triathlonHalf-distance triathlon
Season phaseBuild