Threshold Pace: Calculating your threshold pace

What is your threshold pace?

Threshold pace, commonly used in swimming, is the fastest pace that a swimmer can hold continuously without exhaustion. This pace is the speed that swimmers will be able to hold whilst being able to tolerate/process the build up of lactic acid, a by-product of anaerobic exercise, with rapid lactic acid accumulation which often results in exercise cessation [1][2].

Everyone will have an anaerobic threshold, also known as the lactate threshold [1]. This can be influenced by your age, gender, weight, health and fitness [3][4][5][6]. In physiology, this threshold is the ceiling of when an exercise intensity (i.e., swim) increases to a certain point, that you are unable to take in and deliver enough oxygen to your working muscles at the rate in which they require [1][2]. Consequently, your threshold pace will sit just under your “ceiling” pace, and represent the maximum pace that you can sustain for an extended duration before significant fatigue occurs [1][2]. Coaches will often train swimmers to improve their lactate threshold, so swimmers can swim faster for longer! 

Typically, a swimming physiologist would determine your threshold pace via the collection of blood samples (alongside several other measurements) during an incremental swim test to determine what pace a swimmer can hold before reaching their lactate and/or anaerobic threshold, which is identified by a rapid rise in the  lactate accumulation [7]. Studies have also gone to the extent of collecting oxygen consumption on elite swimmers via a snorkel and/or flume [8].

However, the feasibility of these methods on everyday swimmers is not practical. 

Therefore, a FTP swim test or sometimes termed critical swimming speed test, derived from your speed over a set distance, is a more common method used by coaches and swimmers to determine their threshold pace [8][9]. 

Why should you measure your threshold pace?

With the knowledge of your threshold pace, you can prescribe swim cycles within your set, targeted to improve your threshold pace, as you train your body to increase efficiency of; 

1. Oxygen delivery to your working muscles during your swim [1][2], 
2. Lactic acid removal during exercise [1][2] and,
3. Swimming technique, to ensure you minimise energy expenditure through the water [10].

"The lower (and therefore, faster) your threshold pace, the better!!"

How can I calculate my threshold pace?

There are a number of test swims you can complete to determine your threshold pace. These tests can be termed as FTP swim tests and/or critical swim speed [8][9]. You can complete these on your own or with your coach. The quickest test for an FTP swim test to determine your threshold pace is explained below:

1. Complete a 400-600m warm-up.
2. Fully rest.
3. Swim a 20-minute time trial and measure the distance you swim over this time period. Ensure you work as hard as you can in this 20-minute swim and empty the tank!!
4. Calculate the average pace you held for the 20-minute swim - this is your FTP.

For example, let’s say in the 20-minute time trial you complete 1000 m. 

20:00 min = 1000 m

∴ 2:00 min = 100 m

Your average pace per 100 m was 2:00, so your FTP is 2:00 

Using threshold pace in Simma

Your threshold pace set up in Simma, will be used to scale swim sets to your personalised threshold pace. It is important to know that the calculation of other Simma metrics, such as your training swim stress score is also calculated from your threshold pace. To get the most personalised insight into your swimming, make sure you set your threshold pace up!!

Simma Web

Simma App

Your threshold pace can be set in two ways in Simma:

1. AUTOMATIC ESTIMATION: Simma identifies segments of your recent swims that can be used to calculate and estimate your threshold pace, using the calculation from FTP swim tests. 
2. MANUAL (RECOMMENDED): If you know your threshold pace or recently have completed a test, you can manually set your threshold pace in your profile for more accurate personalised swims. The section below; "How to set up my threshold pace manually in Simma?" for outlined steps. 

How to set up my threshold pace manually in Simma?

To ensure you get the most accurate personalised swimming insight, ensure to set up your FTP in Simma! To set your FTP manually in Simma, follow the following steps outlined below. 

SET UP ON THE SIMMA WEB

STEP 1: Click on the icon located in the top right corner of the homepage, and navigate to "Profile"

STEP 2: Click on your "Current Swim FTP" 

STEP 3: Enter your threshold pace (in mm:ss per 100 m pace), then click "Submit"

SET UP ON THE SIMMA APP

STEP 1: Click on the icon located in the top right corner of the homepage, and navigate to "Profile"

STEP 2: Click on your "Current Swim FTP"

STEP 3: Enter your threshold pace (in mm:ss per 100 m pace), then click "Submit"

STEP 1

STEP 2

STEP 3