Standard-Distance Triathlon Open Water Rehearsal, 1500 m
A 1500 m open water swim at standard-distance triathlon effort with a fast start, race pace and a build to the exit, to rehearse race day.
- Duration
- 41 minestimated
- Distance
- 2,225 m
- Effort
- 62
- 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, then three short pick-ups | 10 min | 85-92% CSS pace |
| 2 | IntervalVO2max Fast start, then find feet to follow | 200 m | 103-108% CSS pace |
| 3 | IntervalThreshold Race pace, sight every 6 to 9 strokes | 1100 m | 98-101% CSS pace |
| 4 | IntervalThreshold Build to the exit, more kick | 200 m | 99-102% CSS pace |
| 5 | Cool-downRecovery Easy freestyle | 5 min | 75-85% CSS pace |
About this workout
This open water session rehearses the 1500 m swim of a standard-distance triathlon. After a 10 minute warm-up you swim 1500 m without stopping. The first 200 m are fast to get clear of the start, the next 1100 m at race pace and the last 200 m build toward the exit. A 5 minute cool-down follows.
Race pace here is between your CSS and two seconds per 100 m slower, but water temperature, waves and a wetsuit change how that feels, so use effort as your main guide. Sight every six to nine strokes and more often near buoys. In the last 200 m, kick a little more to wake the legs up for the run to transition.
For intermediate triathletes in the final weeks before a standard-distance race. If possible, swim it at the race venue or at a similar lake, in the wetsuit you will race in. Always swim with others or with support on the water.
Tips
- Wear your race wetsuit and goggles so nothing on race day is new.
- Practice the exit by swimming until your hands touch the bottom.
- Check your watch after the swim to compare the distance with your plan, open water courses drift.
Good forStandard-distance triathlonOpen water
Season phasePeakRace week