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SwimTest

5,000 for Time

5,000 continuous freestyle, even pace

Time
≈1h40
Hard
≈1:27:43
in zones 4–5
Difficulty
EliteDifficulty 5 of 5 — Elite

What we typed

25 m pool. Warm up 400 easy. 5000 freestyle for time at hard, even effort. Cool down 200 easy.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

3 steps

25 m pool

Warm upFreestyle

400 mEasyZ2

SwimFreestyle

for time; even effort

5000 mHardZ4

Cool downFreestyle

200 mEasyZ2

Targets that fit you. Swims use Garmin's effort levels (easy, moderate, hard, all out…). Send-offs listed as clock times are the original, elite intervals — scale them to leave yourself the rest the set intends.

Scaled version

1,500 or 3,000 for time.

Build the scaled version in Forge

About this session

What it trains

Aerobic endurance, pacing and focus — and a benchmark you can repeat.

Who it's for

Distance swimmers and open-water athletes. Most swimmers should start with 1,500–3,000.

Related workouts

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Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.