Swimming & Triathlon by the Numbers: Pace per 100, Critical Swim Speed, Stroke Metrics & Race-Day Splits
Turn pool sessions and race plans into numbers: pace per 100, threshold swim speed, interval sets, stroke efficiency and triathlon splits, with every cell checked as you go.
One-time payment · lifetime access · lessons, labs, exam and certificate included · no subscription.
About this course
In this course you work through the spreadsheets of a fictional triathlon club. You convert lengths and yard pools into metres and show the pace per 100 m as m:ss with TEXT, calculate critical swim speed from a 400 m and a 200 m test and build training paces with XLOOKUP. You round send-offs up with CEILING, total interval sets with SUMPRODUCT and track stroke rate, distance per stroke and an efficiency score with SLOPE. You total training hours per ISO week with SUMIFS, analyse race splits and transition savings with MAX, plan race pacing backwards from a goal time and build a season dashboard with personal bests and a chart.
Lessons
- Pool Math: Lengths, Metres vs Yards & Pace per 100 Pro
- Critical Swim Speed: Two Test Swims, Threshold Pace & Training Paces Pro
- Interval Sets: Send-Off Times, Rest per Repeat & Session Totals Pro
- Stroke Metrics: Stroke Rate, Distance per Stroke & an Efficiency Score Pro
- The Multisport Week: Hours per Discipline, Volume Split & Session Load Pro
- Transitions & Splits: Total Time, Segment Shares & Time-Saved Scenarios Pro
- Race Pacing: Segment Times from Targets & the Pace a Goal Time Needs Pro
- Season Dashboard: Personal Bests, Improvement & the CSS Trend Pro