Skip to content
FIT FILE FORGE
Get started

SwimDistance

Urbanchek 'Red' 100s

10–20 × 100 at 'red' threshold effort

Time
≈41 min
Hard
≈26:19
in zones 4–5
Difficulty
Very hardDifficulty 4 of 5 — Very hard
Inspired by
Jon Urbanchek

What we typed

25 m pool. Warm up 400 easy. 15 × (100 freestyle hard at threshold, 12 s rest). Note: 10–20 reps. 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

4 steps

25 m pool

Warm upFreestyle

400 mEasyZ2
15×100 m

RepFreestyle

At threshold; 10–20 reps

100 mHardZ4

Rest

12 secZ1

Cool downFreestyle

200 mEasyZ2

Targets

Threshold swims follow your CSS (critical swim speed).

Threshold (CSS)

Save it and race efforts become your own paces, from your profile or your Garmin training. Without them every rep keeps its effort cue.

Scaled version

10 × 100.

Build the scaled version in Forge

About this session

The story

At the University of Michigan, coach Jon Urbanchek color-coded training intensities by how swimmers look as the effort rises. 'Red' is his threshold band — hard, sustainable, aerobic.

What it trains

Threshold swimming — the pace you could hold for about 30 minutes.

Who it's for

All competitive swimmers and triathletes.

Sources 2
  1. Swimming World Presents: A Coach's Guide to Energy Systems — Swimming World, 2021
  2. Insights on threshold training: his energy-zone color system — Swim Nerd, 2023

Related workouts

NOT HERE? DESCRIBE IT.

Describe it and it's built for your Garmin — your coach can plan the weeks around it.

Open ForgePlan a block with your coach

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.