Resources
Coach Nick Reference Guides
Training Library & Testing Resources
Canonical intensity rubrics, swim and run drill video libraries, and benchmark calculators for Critical Swim Speed (CSS), 20' Bike TT (FTP), 2400m Cooper Run Test, and the Modified CCA Cycling MAP Test.
🧤
Swimming with Paddles
Remember, when using Paddles your pace will generally be about 2–4% faster at the same or similar RPE.
🤿
Swimming with Fins
Remember, when using Fins your pace will generally be about 5–10% faster at the same or similar RPE.
Pace / Intensity FR
Freestyle| % Pace | RPE | Adverb | Notes |
|---|---|---|---|
| 75–80% | 4 | Recovery | Active flush, minimal leg kick |
| 80–84% | 5 | Light / Easy | Relaxed aerobic flow, conversational |
| 84–89% | 6 | Smooth | Aerobic base, clean distance-per-stroke |
| 90–94% | 7 | Steady | Half / Full Ironman goal race pace |
| 94–98% | 8 | Strong | Olympic race pace, firm pressure |
| 98–101% | 9 | Effort (Thresh) | Critical Swim Speed (CSS), threshold |
| 102–105% | 10 | Hard (Supra-thresh) | Sprint distance race pace |
| 106–110% | 10 | Very HARD | Sub-maximal 50–100m repeats |
| 111–115% | 10 | FAST | Maximal 50–100m effort |
| 116–150% | 10 | SPRINT! | Maximal 0–50m sprint bursts |
Pace / Intensity Pull
Pull Buoy| % Pace | RPE | Adverb | Notes |
|---|---|---|---|
| 70–75% | 4 | Recovery | Light pull buoy recovery |
| 76–81% | 5 | Light / Easy | Easy pull flow |
| 82–87% | 6 | Smooth | Smooth endurance pull |
| 88–92% | 7 | Steady | Steady aerobic pull volume |
| 93–97% | 8 | Strong | Strong muscular endurance |
| 98–101% | 9 | Effort (Thresh) | Threshold pull effort |
| 102–104% | 10 | Hard (Supra-thresh) | High sustained pull pressure |
| 105–109% | 10 | HARD | Sub-maximal 50–100m pull |
| 110–112% | 10 | FAST | Maximal 50–100m pull |
| 113–120% | 10 | SPRINT! | Maximal 0–50m sprint pull |
Pace / Intensity Kick
Kick Sets| % Pace | RPE | Adverb | Notes |
|---|---|---|---|
| 50–60% | 4 | Recovery | Gentle ankle flutter |
| 60–64% | 5 | Light / Easy | Easy 2-beat kick rhythm |
| 65–69% | 6 | Smooth | Continuous body position kick |
| 70–75% | 7 | Steady | Steady propulsion kick |
| 76–79% | 8 | Strong | Strong continuous kick |
| 80–85% | 9 | Effort (Thresh) | Threshold kick set |
| 86–90% | 10 | Hard (Supra-thresh) | Fast flutter board work |
| 91–95% | 10 | HARD | Sub-maximal 50–100m kick |
| 96–99% | 10 | FAST | Maximal 50–100m kick |
| 100–103% | 10 | SPRINT! | Maximal 0–50m sprint kick |