How to create your own training

In the webinterface, click the gear icon in the top right corner to open the basic settings. Under ‘Training Programs’, select custom training and click on the pencil icon to start creating your own training session.

Trainer 2

To begin, drag a component from the panel on the right into the main area. Each time you add an item, a new exercise is added to your training. Keep adding components to build a complete workout.

Eigen training – Sessies invoegen

Configure the following settings for each exercise:

  • Delay: choose how long the break should be before the exercise starts.
  • Flash count: choose the number of light flashes that will appear before the exercise starts. We recommend setting the flash count to match the number of exercises that are about to follow. For example, if there are 4 exercises remaining, set the flash count to 4.
  • Duration: decide how long the exercise should last.
  • Stream Intensity: this is divided into three phases, each making up one-third of the total duration.
Eigen training – Sessie instellingen

Types of exercises to create

Every training session begins with a gentle warm-up swim and ends with a relaxed cool-down. The main part of the training is divided into three segments, allowing you to focus on different types of swimming workouts, such as endurance, sprint and interval training.

Interval training

Start with 6 rounds of 1 minute swims, progressively increasing the intensity. Begin with 2 rounds at 90% effort, followed by 2 rounds at 95 %, and finish with 2 rounds at 100% effort. After each round, take 20 seconds of rest.

Once you’ve completed the 6 intervals, continue with steady 3 minutes swim at 95% effort, followed by a 30 second rest.

Eigen training – Interval

Endurance training

Start with 5 rounds of 5 minutes, progressively increasing your speed from 90% to 100% effort. After each round, take a 60 second rest.

Next, move on to 2 rounds of 10 minutes. Build your speed up from 85% to 100% effort. Take 60 seconds rest between each round.

If you include a third phase, finish with 3 rounds of 3 minutes at a steady 100% effort, taking 30 seconds of rest between each round.

Eigen training – Duur

Sprint training

The sprint training consists of 5 rounds of 1 minute swims, gradually increasing in speed from 80% to 100% effort. Take 30 seconds of rest between each round.

After the first round, move on to 6 rounds of 30 seconds steady swims at 100% effort. Between these sprints, take 15 seconds of rest.

Eigen training -Sprint

Technique training

During the technique training you focus on your swimming technique in the water. Start by swimming 3 rounds of 2 minutes at 70% effort, taking 15 seconds of rest between each round.

After the first round swim 6 rounds of 5 minutes at 90% effort, with 30 seconds of rest.

Eigen training – Techniek