Free Trainings

Tell us what you want to work on today and we'll build you a training from our exercise bank — one free training per day.

1. What is your main capacity to focus on?

E1 — Aerobic Basic / Recovery Low intensity recovery swimming. Heart rate ~120-140 bpm. Promotes active recovery. E2 — Aerobic Threshold Moderate endurance threshold pace. Heart rate ~140-160 bpm. Builds aerobic capacity. E3 — VO2 Max / Overload High aerobic intensity near maximum oxygen uptake. Heart rate ~160-180 bpm. Sp1 — Lactic Tolerance Anaerobic endurance. Heavy lactate accumulation. High exertion sets. Sp2 — Lactic Peak Maximum anaerobic power sprint efforts (50m-100m race pace focus). Sp3 — Alactic Speed / Power Explosive short sprints (<15 sec) with full recovery. Maximum velocity.

2. What is your volume today?

3. What do you want included?

Choose at least one.

Warm-up Main Set Technique