The PACE Model: Training Zones Made Simple

We’ve overcomplicated training zones for beginner coaches and it’s time to fix it.The Problem With Current ModelsMost coaching education programs throw 6 or 7 different training zones at first year coaches. Threshold, VO2 max, lactate tolerance, aerobic endurance, race pace, recovery, anaerobic power; the list goes on and on.Here’s the reality: you’ve got 25 kids in the pool, three lanes, two hours, and you’re trying to remember the difference between Zone 4a and Zone 4b.It doesn’t work. It’s not practical. And it’s not necessary; especially for coaches working with age group swimmers.The PACE ModelI’ve developed a simpler approach. Four zones. Easy to remember. Easy to apply. Easy to teach.P: Preparation Pace This is warm-up, cool-down and recovery swimming. Low intensity. Technical focus. Getting the body ready or bringing it back down. No stress. No pressure. Easy, relaxed, rhythm and flow.A: Aerobic Pace The foundation work. Building the engine. Conversational intensity; they could talk if they needed to. This is where most of your yardage lives. Sustainable, repeatable, technique-focused. And…Easy, relaxed, rhythm and flow.C: Competition Speed Pace This is where we connect skills to race conditions. Not quite flat out, but close. Focus is on maintaining great stroke mechanics and race quality skills at higher speeds. Think of it as “controlled fast.”E: Electric Pace Maximum speed (i.e. not effort - because we should aim for effortless speed). Race pace or faster. Short reps. Full recovery. This is genuine speed work; not sort-of fast, actually fast. It is important that we coach swimmers to marry the concept of speed and relaxation, i.e. maximum speed but relaxed and smooth.Why PACE WorksFour zones. One word. Every coach can remember it.As coaches grow and develop, they can add complexity. For example, PACES adds a fifth zone: S for Sub-Race Pace or Threshold. But start simple. Master PACE first.The practicalities of coaching age group swimmers; multiple kids, limited lanes, varying abilities; demand simplicity. Save the complex periodisation models for later. Right now, teach them PACE.What training zone model do you use? Is it working for you?Coming Next: Part 2 of the Simple Science Series; Biomechanics Made SimpleIf you’re enjoying this series and you’re not yet a paid subscriber, why not join us? Click the subscribe button below. And if you know another coach looking for simpler, smarter ways to integrate sports science into their program, share this with them. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit swimminggold.substack.com/subscribe