Compare calculators

Both calculators run independently — change the inputs on either side to compare results.

Swimming Training Zone Calculator

Calculate target swim pace per 100 meters for each training zone (recovery, aerobic, threshold, VO2 max, sprint) from your current threshold pace. Use it to structure interval workouts that hit specific physiological adaptations.

Threshold Pace (per 100m) (seconds)

Training Zone

Fill in the required fields to see your result.

Swimming

Swimming Efficiency Calculator

Calculate your SWOLF score — the standard measure of swimming efficiency. Use it after any 50m set to benchmark technique and track improvement across training sessions.

Stroke Count (per 50m) (strokes)

Time for 50m (seconds)

Fill in the required fields to see your result.

Key differences

	Swimming Training Zone Calculator	Swimming Efficiency Calculator
Category	Swimming	Swimming
Inputs required	2	2
Result	Target Pace (seconds per 100m)	SWOLF Score (points)
What it does	Calculate target swim pace per 100 meters for each training zone (recovery, aerobic, threshold, VO2 max, sprint) from your current threshold pace. Use it to structure interval workouts that hit specific physiological adaptations.	Calculate your SWOLF score — the standard measure of swimming efficiency. Use it after any 50m set to benchmark technique and track improvement across training sessions.