Swimming Energy Calculator

OttrLoggr: Energy Use Calculator

Swim Energy Usage


RER Value Guide

Slow (0.7)
A1 band - warm-up, recovery, cool-down sets
Moderate (0.85)
A2 band - aerobic capacity sets
Intense (1.00)
A3 band - aerobic power, VO2max sets

Data Source: Zamparo P, Bonifazi M (2013). Bioenergetics of cycling sports activities in water.

Coded for Swimming Science by Cameron Yick

Freestyle data

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Shuttle Swim Test (SST) for Swim Training Status

Take Home Point:
  1. The swim shuttle tests may be able to predict oxidative swimming capacity.
The Journal of Medicine and Physical Fitness published an article which assess the validity 
and reliability of the shuttle swim test (SST). The SST is a test to assess a swimmer's training status of water polo players (and possibly swimmers, I'll get to that later). The SST is a standardized swim workout beginning with a 15-minute warm up followed by 5 minutes of rest. Next, two sets of one 40 m, two 20 m and four 10 m are swum with a recovery period equivalent to the duration of the previous swim (21-22 s for the 40 m, 10-11 after the 20 m and 5-6 s after the 10 m). This test was done with lane lines designating the start and finish line for the 10 m lap and the swimmers had to use a balance movement (change directions without a wall) in between laps. The study averaged speed during the test and found it positively correlated with the training status of in game conditions (total duration swam and amount of high intensity swimming). These game conditions were video recorded and analyzed.

The study proposed that this test be used pre-season, mid-season and at the end of the season to assess the athletes training status instead of using conventional swimming tests like 7x200 or 15x200. I feel this protocol can also be assessed in the swimming community, for it's potential for assessing oxidative capacity compared to other sets. In sprinters, this test can be utilized, because in actuality a sprinter doesn't participate in races near the distance 7x200 or 15x200 and these tests take into account different energy systems. This oxidative capacity test is still young and more validation needs to be completed, but I feel this protocol can be utilized now!

What tests do you give or have you performed to continually assess oxidative capacity? Is measuring or assessing oxidative capacity applicable for swimmers?


  1. Melchiorri G, Manzi V, Padua E, Sardella F, Bonifazi M. Shuttle Swim Test for water polo players: validity and reliability.J Sports Med Phys Fitness. 2009 Sep;49(3):327-30.
By G. John Mullen founder of the Center of Optimal Restoration, Swimming World Magazine Columnist, creator of the Swimmer's Shoulder System, and chief editor of the Swimming Science Research Review.