Planned Intensity - Rest

Let's go over how you decide where to put the rest slider when setting planned intensity for workouts.

Planning workout intensity is integral in engaging the desired energy system. To do it right, you'll need to plan a specific combination of Rest, Volume, and Speed: 

  • Rest is determined by rep intervals (pace + rest time) 
  • Volume is the total distance swam throughout the entire workout
  • Speed is synonymous with pace; it's the time it takes to swim a single rep in a set

When setting planned intensity, you can customize rest levels by moving the rest slider after selecting your workout type. But be careful; moving it too much can result in a completely different type of work.

To decide how much rest is needed for a workout, determine the type of work you want from the practice. Then plan rest based on what you typically average for a workout (your normal).

Workout Type Default Volume Min Volume Max Volume
Recovery Moderate Very Low Very High
Aerobic Low Very Low Low
Threshold Moderate Low High
Speed High High Very High

Reminder: if you set your rest slider outside of these min/max settings, we'll explain in red warning text why that setting isn't ideal. 

For a little more context, the rest levels should result in these work-to-rest ratios:

Volume Amount of Rest
Very Low 5 seconds or less on any rep
Low 10-20 second rest on repeats of 200 - 1500m

2:1  (i.e. 1 min work, 30 sec rest)


1:1 (i.e. 1 min work, 1 min rest)

Very High

1:3+ (i.e. 1 min work, 3 mins rest)