Cycling and swimming pace calculator

Cycling power-to-weight (W/kg), speed and pace, or swimming pace per 100 m and 100 yd with your SWOLF score.

آخر تحديث 28 سبتمبر 2026أمثلة تم التحقق منها: 6

Power-to-weight

W/kg

المنازل العشرية: 2؛ إلى الأقرب، وعند التعادل إلى الرقم الزوجي

Pace: 2 minper km
Pace per mile: 3 min 13 sper mile
السرعة: 30.00km/h
Speed in miles per hour: 18.64mph
Power-to-weight per pound: 1.51W/lb
Time for the ride distance: 1 h 20 min

W/kg decides climbing speed; on flat roads absolute power and aerodynamic drag matter more.

250 W at 75 kg is 3.33 W/kg. 30 km/h is 2:00 per km, so 40 km takes 1:20:00.

W/kg at 250 W as body weight changes

Time at 30 km/h

طريقة الحساب S

Power-to-weight
$\frac{250\ \text{W}}{75\ \text{kg}} = 3.33\ \text{W/kg}$
Speed to pace
$\frac{3600}{30} = 120.00\ \text{s per km} = 2:00$
Ride time
$\frac{40\ \text{km}}{30\ \text{km/h}} = 4{,}800\ \text{s} = 1:20:00$

حول Cycling and swimming pace calculator

For cycling, power-to-weight is power in watts divided by body weight in kilograms (W/kg), and speed converts to pace as 3,600 ÷ km/h seconds per kilometre, with the time for a chosen ride distance. For swimming, pace is time ÷ distance × 100, per 100 m and per 100 yd, and SWOLF adds the average strokes per length to the average seconds per length.

Cyclists compare W/kg because it sets climbing speed, and swimmers track SWOLF as a measure of efficiency. A 75 kg rider holding 250 W has 3.33 W/kg, and at 30 km/h a 40 km ride takes 1:20:00. A swimmer covering 400 m in 8:00 in a 25 m pool swims 2:00 per 100 m and, at 18 strokes per length, scores a SWOLF of 48.

W/kg ignores aerodynamic drag, which dominates on flat roads. SWOLF scores are comparable only within the same pool length and stroke-counting method.

أمثلة محلولة

250 W at 75 kg, 30 km/h for 40 km

Sport: Cycling
Power (FTP or ride average): 250 W
Body weight: 75 kg
I know my: السرعة
السرعة: 30 km/h
Ride distance: 40 km

Power-to-weight: 3.33 W/kg
Power-to-weight per pound: 1.51 W/lb
Pace: 2 min
Pace per mile: 3 min 13 s
Time for the ride distance: 1 h 20 min

مصدر التحقق: ⁨Python 3.8 decimal: 250/75; 250/(75/0.45359237); 3600/30 s/km; 40/30 h⁩

Bike pace 2:30 per km to speed

Sport: Cycling
Power (FTP or ride average): 250 W
Body weight: 75 kg
I know my: Pace
Pace per km: 2:30
Ride distance: 40 km

السرعة: 24.00 km/h
Pace: 2 min 30 s

مصدر التحقق: ⁨3600 s/h ÷ 150 s/km = 24 km/h⁩

400 m in 8:00, 25 m pool, 18 strokes

Sport: Swimming
Swim distance: 400 m
Swim time: 8:00
Pool length: 25 m
Strokes per length (average): 18

Pace: 2 min
Pace per 100 yd: 1 min 49 s
Lengths swum: 16
SWOLF (strokes + seconds per length): 48.0

مصدر التحقق: ⁨Python 3.8 decimal: 480 s/4 = 120 s per 100 m; × 0.9144 per 100 yd; 18 + 480/16⁩

Yard pool: 500 yd in 7:30, 15 strokes

Sport: Swimming
Swim distance: 500 yd
Swim time: 7:30
Pool length: 25 yd
Strokes per length (average): 15

Pace per 100 yd: 1 min 30 s
Pace: 1 min 38 s
Lengths swum: 20
SWOLF (strokes + seconds per length): 37.5

مصدر التحقق: ⁨Python 3.8 decimal: 450 s/5 = 90 s per 100 yd; 450/457.2 m × 100 = 98.4252 s per 100 m; 15 + 450/20⁩

الأسئلة

How do you calculate watts per kilogram?

Divide power in watts by body weight in kilograms. A 75 kg rider producing 250 W has 250 ÷ 75 = 3.33 W/kg, or 1.51 W/lb at 165 lb. Riders usually quote W/kg at functional threshold power (FTP), which Allen and Coggan describe as the highest power sustainable for about an hour and estimate as 95 % of the average from a 20-minute test.

What is SWOLF in swimming?

SWOLF, from swim and golf, is the number of strokes plus the number of seconds for one pool length, and as in golf a lower score is better. Garmin's example is 15 strokes in 30 seconds, a score of 45. Because it depends on pool length and on how strokes are counted (Garmin counts one per full cycle of the watch arm), scores are comparable only for the same pool and device.

How do you convert cycling speed to pace?

Divide 3,600 by the speed in km/h to get seconds per kilometre: 30 km/h is 120 s, or 2:00 per km, and 24 km/h is 2:30 per km. For pace per mile, divide 5,793.6 by the speed in km/h, because a mile is exactly 1.609344 km: 30 km/h is 3:13 per mile.

How do you convert swim pace per 100 m to per 100 yd?

Multiply by 0.9144, because 100 yd is exactly 91.44 m. A pace of 2:00 per 100 m (120 s) becomes 109.7 s, about 1:50 per 100 yd. Going the other way, divide by 0.9144, so 1:30 per 100 yd is about 1:38 per 100 m. The yard is defined as 0.9144 m exactly (NIST SP 811).

ما مدى دقة «⁨Cycling and swimming pace calculator⁩»؟

تعتمد الدقة على مدخلاتك وافتراضات الطريقة. يستخدم الحساب العشري 50 رقمًا معنويًا، لكن التقديرات والأساليب العددية وبيانات المصدر قد تكون أقل دقة؛ تقريب القيم المعروضة لا يزيل هذه الحدود. أمثلة محلولة جرى التحقق منها بمصادر مستقلة: 6. مثلًا، يجري التحقق من «⁨250 W at 75 kg, 30 km/h for 40 km⁩» بالرجوع إلى ⁨Python 3.8 decimal: 250/75; 250/(75/0.45359237); 3600/30 s/km; 40/30 h⁩.

ما مصدر هذه الطريقة؟

Allen H, Coggan A. Training and Racing with a Power Meter, 3rd ed. VeloPress; 2019 — power-to-weight (W/kg); Garmin Swim 2 owner's manual — swim terminology (SWOLF); NIST SP 811 — 1 yd = 0.9144 m, 1 mi = 1609.344 m exactly.

حول هذه الحاسبة

\frac{P}{m}\ \text{(W/kg)},\qquad \text{pace} = \frac{3600}{v_{\text{km/h}}}\ \text{s/km},\qquad \text{SWOLF} = \text{strokes} + \text{seconds per length}

المصادر

Allen H, Coggan A. Training and Racing with a Power Meter, 3rd ed. VeloPress; 2019 — power-to-weight (W/kg)
Garmin Swim 2 owner's manual — swim terminology (SWOLF)
NIST SP 811 — 1 yd = 0.9144 m, 1 mi = 1609.344 m exactly

تم التحقق بالرجوع إلى المصادر

تتضمن هذه الحاسبة أمثلة محلولة بإجابات من مصادر مستقلة، وعددها 6. تُشغّل ضمن مجموعة الاختبارات، ويمكنك تشغيلها هنا أيضًا.