Do you ever feel like you’re swimming hard but not really getting faster? Or maybe you crush short sprints but can’t hold a pace for long?
The answer might be hiding in your training zones; specifically, your aerobic zones and power zones.
Understanding how these zones work (and when to use each one) can completely change how you train, helping you swim longer, recover faster, and build serious speed.
What Are Aerobic Zones in Swimming?
Think of your aerobic zones as your endurance foundation, the engine that powers every other part of your swimming.
When you’re in your aerobic zone, usually called Zone 2, you’re training your body to use fat as fuel and improving your ability to swim comfortably for long periods. It’s not easy, but it’s not all-out either.
A simple test?
If you’re swimming and can talk right after finishing a lap then you’re probably in Zone 2. You’re working, your heart rate’s up, but you recover fast.
For most swimmers, Zone 2 heart rate sits roughly between 60–70% of your max, around 115–145 bpm depending on fitness level.
Why Zone 2 Training Matters
- Builds your aerobic base for endurance swimming.
- Helps you recover faster between harder sets.
- Teaches your body to use oxygen more efficiently.
- Sets the stage for faster training later.
DON’T.SKIP.THIS.ZONE! Many swimmers push too hard too soon, spending too much time in moderate-intensity “gray zones.” You’ll feel tired but won’t get faster.
How to Train in Your Aerobic Zone
You can train aerobic endurance by swimming at a steady, controlled pace for extended sets, or through interval training with short breaks.
Here are a few examples:
- 10×100 Freestyle @ Moderate Pace (15–20s rest)
- 4×400 Freestyle Pull @ Easy Pace (30–45s rest)
- 20-Minute Continuous Swim focusing on relaxed breathing
If you’re new to structured swim training, start with the Get Fit Plan in the MySwimPro app. It gradually builds your aerobic capacity through guided workouts you can follow right from your Apple Watch.
Now Let’s Talk About Power Zones
Once you’ve built your aerobic base, it’s time to turn on the jets.
Power zones focus on speed, explosiveness, and technique under fatigue. Instead of heart rate, these zones are based on Functional Threshold Power (FTP), the highest output you can sustain for about an hour.There are typically seven power zones, ranging from easy recovery all the way to all-out sprint efforts.
The Key Difference Between Aerobic and Power Zones
In other words:
Aerobic training helps you go the distance.
Power training helps you go fast.
You need both — but the order matters. Without a solid aerobic foundation, your body can’t sustain high-intensity work for long.
Sample Swim Week Using Both Zones
Here’s how you can mix aerobic and power training into one week:
How to Track Your Training Zones
To get the most out of zone-based training, use tools like:
- Apple Watch or Garmin to monitor heart rate
- MySwimPro app to automatically calculate your training zones
- Video analysis to fine-tune your technique
The MySwimPro app even adjusts your workout intervals based on your base pace, so every session hits the right intensity, no guesswork needed.
Swim Smarter, Not Harder
If you want to swim faster, stop training in the dark. Learn your zones. Build your aerobic engine. Then unleash your power.
Stay consistent, trust the process, and watch your endurance and speed skyrocket.
Want to put this into action?
Download the MySwimPro app and start your personalized swim training plan today.
