Aerobic Running vs Aerobic Swimming
musclewhale89
Alberta, CanadaMember
Hey everyone! I have been training for triathlon for a couple years now and have really gotten into Zone 2 training to increase my aerobic capacity specifically for running. I am wondering if anyone uses the same strategy for swimming. Essentially, you run at a low HR (180-age) for extended periods of time using mostly your aerobic systems instead of going anaerobic.
I am curious if it translates the same way to swimming because your spending seconds holding your breath at a time and unless I am sprinting, I rarely get my heart rate that elevated while I am swimming...
Just want to have a discussion especially because a lot of people on this forum have done swims that are 10km or more.
Comments
I do a TON of work in Zone 2 (training for extremely long swims like 24 hrs). It is the "All Day" stroke, to my mind. Also keep in mind that your actual HR will measure a bit lower in water than on land. What I would call Zone 2 effort while swimming is about 106-110 bpm and on the spin bike or running it measures more like 120-126.
I am using FORM goggles with HR sensor since few months.. My observation is that for me is difficult to swim zone2 in the pool, I do most of my training in zone 3 or 4 as my HR is always a bit higher for low efforts compared to running but also lower for high intensity efforts compared to on-land sports
So basically after swimming few 100s sets at 1'25/1'30 pace I am about 160/165bpm. When I swim as slow as I can get without loosing coordination I swim at 1'50/1'55 and I am already at 135/140bpm. My max HR is about 185 (measured), my resting HR is about 45bpm.
My theory is that as I slow down I become less efficient and hence hr does not decrease as much as I would expect.. I have always been swimming sets so I may have got used to swim at a certain intensity
If I want to swim at 120bpm or lower I need to slow down so much that my technique becomes crap so I am not sure I want to do that. An alternative is to use long fins that make me float with less effort
I don't run anymore due to knee issues but i do a lot of zone2 training on the bike.. I also notice that in the sea my hr is in quite lower..(salt helps) compared to 25 meters pool where all flip turn are quite demanding even when going slow.
I am doing some specific training to teach myself to swim slow but I find it quite difficult and boring in the pool so I think zone 2 is better done during open water long swims..
Wow. Keeping a pace of 1:25 1:30 on your hundreds is great. At least it would be great for me. My guess is you are a solid chunk of muscle, hence you tend to sink when you go slow, and thus that is less efficient. Though there should be a middle speed where you can go forever. My suggestion is bioprene. Yes. I sport a chunk of it around my waist. Keeps me buoyant. Yah. I have the shape of a sea otter, but hey are cute critters. So, eat more. Workout less. Build up your bioprene.
I am no expert. But it seems like you have a great problem to have.
Yeah, as others have said and will say, your HR for a given PE in swimming will be different from running. Swimming is a quadripedal sport, but the water is supporting your body weight. I wish there was more research on HR in swimming, but the only true way to get your zones would be to lactate test.
If you’re an experienced swimmer, you can definitely feel the PE and know if it’s a “conversational” “GOD” (go all day) pace.