Free tool
Swimming Training Volume Calculator
Calculate the recommended weekly volume for your group and the ideal zone distribution.
Recommended weekly volume
20–35 km/week
That's 5–8.8 km per session (4 sessions)
Recommended distribution (80/20 principle)
Z1–Z2 Aerobic
70% · 14–25 km
Z3 Threshold
18% · 4–6 km
Z4–Z5 Intensive
12% · 2–4 km
The volume is set. Now spread it across the week.
A target volume only works once it's split session by session. In Padlie, plan your weeks on the calendar and keep the history of every cycle.