Swimming & Triathlon by the Numbers: Pace per 100, Critical Swim Speed, Stroke Metrics & Race-Day Splits

What you'll build

What you will be able to do

Each lab ends with a concrete result that you build yourself and the checker confirms, cell by cell.

• Turn a month of pool sessions into metres (converting the yard-pool swims), work out the pace per 100 m, show it as m:ss with TEXT and pool the pace for the whole month.
• Turn each swimmer's 400 m and 200 m test into a critical swim speed and a threshold pace per 100 m, find the athlete with the fastest CSS pace and build a pace table from fictional zone offsets.
• Set a send-off for the main set by rounding swim time plus rest up to the next 5 seconds, work out the rest each repeat really gets, the time of each set and the total distance of the session.
• Turn eight weekly test lengths into an efficiency score (time + strokes), a stroke rate and a distance per stroke, and measure the weekly trend of the score with SLOPE.
• Give every session a load (minutes × a fictional intensity factor) and an ISO week number, total the hours per discipline and week with SUMIFS and work out each discipline's share of the training time.
• Add swim, T1, bike, T2 and run into a finish time, measure how much of the race each athlete spent in transition, calculate the time a club target for transitions would save and chart the splits as 100% stacked bars.
• Turn a swim pace per 100 m, a bike speed and a run pace into segment times, check whether the plan adds up to the goal time and work backwards to the run pace the goal really needs.
• Pull each test's personal best out of a mixed season log with MIN(IF()), measure the improvement since the first test of the season, highlight the PB rows in the log and chart the monthly CSS pace.