YSYamsquad

    Free training tool

    Race Plan

    Every split for your race, with the stroke rates and what to think about in each part, for anything from a 500m to a half marathon. It starts you on a negative split, which is what I recommend for most people.

    • Free, always
    • One signup opens every free tool and guide
    • The same thing I use with my own athletes
    • Emailed to you so you can open it on your phone at the erg

    How it works

    1. 1Pick the distance and put in your target time, or your best and I’ll aim you a little faster.
    2. 2Choose how you want to pace it. Negative split is where I’d start.
    3. 3You get every split, a rate for each phase and a cue for each part, ready to take to the erg.

    Example

    A 7:00 2k, negative split

    • First 500: 1:44.5
    • Second and third 500: 1:46.0
    • Last 500: 1:43.5
    • Start high around 36–40, settle to around 30–32 by 250m, then up 2 pips for the last 500

    Already an athlete? Sign in and it's open straight away.