Tools / RPT

RPT: race pace calculator

Enter a goal race time, the race distance, and your practice repeat distance. apxswim returns the target pace at each intensity percentage, plus the race time it projects to.

What is race-pace (RPT) training?

Race-pace training swims practice repeats at a set percentage of goal race pace, so swimmers rehearse the exact speed they'll need on race day. Enter a goal time, race distance, and repeat distance, and this calculator returns the target pace at every intensity from 50% to 100%, plus the full-distance time each projects to.

The math: the goal time is first broken to the repeat distance (goal time × repeat ÷ race distance), then each row divides that repeat pace by the percentage, so 100% is race pace on the repeat, and lower percentages give the controlled speeds you build from.

Tip: pair RPT paces with live heart rate to confirm the intensity is landing where you intended.

FAQ

How do I use RPT paces in a set?

Pick an intensity for the set's goal, for example 85–90% for threshold work or 100% for race-pace repeats, and hold the matching pace. Drop the percentage for recovery rounds and raise it as the set sharpens.

What does 100% mean here?

100% is your goal race pace applied to the repeat distance. Swimming faster than 100% in practice usually isn't sustainable or useful; the value is in repeatable, controlled race-pace work.