Make the most of your Seasonal Tracker with simple tips on how to track volume, strokes, zones, and work-to-rest ratios, all in one place.
The Seasonal Tracker graph is your go-to for seeing your team’s season progress at a glance. You can even customize the graph view to display the data that matters most to you whether it’s total volume, stroke type distribution, training zones, or work-to-rest ratio. Here’s a guide to help you get the most out of each view and what each option can tell you about your team’s performance.
Exploring Different Graph Views
Each bar on your Seasonal Tracker graph represents a week of training, giving you a clear snapshot of that week’s data. To switch between views, use the “Showing” dropdown menu at the top right of the graph. This way, you can quickly check in on specific areas of training progress and adjust focus if needed.
Depending on the view you select, the weekly bars will show different metrics:
- Volume – The average total volume achieved by the team that week.
- Stroke Type – The average total volume per stroke, broken down by Freestyle, Breaststroke, Backstroke, Butterfly, Kick, and Other (for laps where stroke type isn’t identified).
- Zoning – The average percent of volume based on time spent in each zone (Zones 1–5).
- Work-to-Rest Ratio – The average percent of volume based on time actively swimming versus resting.
A Closer Look at Each View
Here’s a breakdown of what each view can tell you and how to interpret the data.
Volume View
In the Volume view, each weekly bar represents your team's average total volume for that week based on tracked sessions. Below each bar, you'll see the week’s date, the number of sessions, and a blue button to access the weekly report.
Here’s how to read each element:
- Volume Bar: Each bar provides a quick look at your team’s average weekly volume, allowing you to spot trends over time. The height of each bar reflects the average volume for that week; the taller the bar, the greater the volume. This visual makes it easy to track how your team’s volume is progressing toward the season’s peak volume goal.
- Blue Trend Line: This line indicates the maximum volume reached by any individual swimmer that week, allowing you to compare team averages to individual highs.
- Red Dotted Line: This line marks the maximum weekly volume goal you set when creating the season. It represents the highest volume you expect to reach during the season’s peak week. To adjust this goal, click the pencil icon next to “Max Weekly Volume.”
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This view is especially helpful for:
- Staying on Track with Seasonal Volume Goals: By comparing each week’s average volume to your max goal, you can quickly tell if your team is on track to meet your planned volume. If you see weekly volume falling short or exceeding expectations, you can adjust accordingly in the upcoming weeks.
- Adjusting Workload as Needed: If your team’s average volume is consistently near or above the max seasonal goal, it might be time to dial back to avoid burnout. Conversely, if the volume is lower than planned, consider increasing intensity or session frequency to stay on target.
Stroke Type View
The Stroke Type view breaks down each week’s total volume by stroke type, showing the average volume per stroke along with kick and other. This helps you easily see how much time your team is spending on each stroke and in kick sets.
The volume is divided into Freestyle, Breaststroke, Backstroke, Butterfly, Kick, and Other (a catch-all for laps for which the stroke type wasn’t identified). This breakdown allows you to compare training across strokes and see how kick sets fit into your overall program.
This view is especially helpful for:
- Maintaining a Balanced Training Mix: By checking the weekly distribution, you can ensure your team gets a balanced amount of practice across all strokes and kick. If variety is a priority, this view will help you spot any areas needing more focus.
- Adjusting for Stroke-Specific Goals: If you’re focusing on specific strokes or need more kick work leading up to a meet, this view lets you see if your volume distribution aligns with your goals. You can adjust workouts to target any stroke or kick volume that may be lagging.
- Tracking Progress in Individual Strokes and Kick: Over time, you can track how much training volume is dedicated to each stroke and kick, making sure it matches up with your season objectives, whether it’s building endurance in weaker strokes, developing kick strength, or balancing out each swimmer’s skill set.
Zoning View
In the Zoning view, the height of each bar represents 100% of your team’s weekly volume, with coloured segments within the bar showing the percentage of time spent in each intensity zone (Zones 1–5). Each colour—pink, red, blue, purple, and green—corresponds to a specific zone, from low-intensity aerobic work (Zone 1) to high-intensity anaerobic work (Zone 5). This helps you check if your team’s actual training matches up with your planned intensity so you can keep the work balanced across energy systems.
👉 Learn all there is to know about TritonWear's training zones
If you use Polar, your Zoning distribution is based on both speed and heart rate; otherwise, it's determined by Critical Swim Speed.
- Ensuring Balanced Training Across Energy Systems: The Zoning view lets you quickly spot gaps or imbalances. For example, if you notice less time in high-intensity zones than planned, you can adjust upcoming practices to add more speed work or intervals, ensuring that all energy systems are activated appropriately.
- Checking Alignment with Your Training Goals: Different training phases (like base-building, race prep, or taper) will have specific zone requirements. This view lets you confirm that your team’s work aligns with the goals of each phase, so you’re progressing toward peak performance at the right time.
- Fine-Tuning Weekly Workloads: Small weekly adjustments based on your team’s current zone distribution can help you manage fatigue and optimize recovery. By reviewing each week’s intensity breakdown, you can ensure that swimmers are hitting the right zones without overloading or under-training.
Note on Kicking: If you are not using the Polar Verity Sense, your Training Zones graph will only reflect core swimming activities and will exclude kicking, as there is no research available on Critical Swim Speed (CSS) for kicking. However, if you use the Polar Verity Sense, kicking will be included in your training zones by correlating intensity with heart rate.
Work to Rest View
This view is designed to help you:
- Track Weekly Load Progression: Monitoring the work-to-rest ratio week by week allows you to see if the intensity is increasing at a sustainable rate. It also helps you determine if your team is ramping up work or could benefit from additional recovery time.
- Adjust for Training Phase: In intense training phases, you might expect a higher percentage of light blue (active swimming), while taper or recovery periods may show more navy blue (rest). This view supports adjustments to match the demands of each training phase.
- Prevent Burnout and Support Recovery: Maintaining a balanced work-to-rest ratio is key to avoiding burnout and reducing injury risk. Regularly checking this ratio helps ensure your team is getting the rest needed to stay fresh and perform at its best.
Navigating Weekly Reports
Under each weekly bar, you’ll see a button labelled with the week's number. Clicking this button takes you to that week’s detailed report, where you can dive deeper into team performance with insights on recovery, effort, skills, and individual swimmer progress. This is where you can dig into each week’s data and adjust as needed.