An AI swim coach that plans your sets and reads your swims
pace24 plans your swim week from the hours you have and the goal you set, and picks the sets from a swim library. Once Garmin is connected and you allow workouts, it sends planned sets to Garmin Connect. It reads your swims from Garmin or intervals.icu and writes to you after a swim.
pace24 is not open yet. Join the waitlist and we email you when your spot opens.
Free to join the waitlist. We email you when your spot opens.
How it plans your swimming week
You can pick swimming as your only sport at the welcome, and the coach then plans a swim season from the swim library. The welcome also asks for your free days, sessions per week, long-session day and weekly time, and for a goal: train for an event, get faster, get fitter or get back into it. Goal and starting point can be written in your own words.
The hours you give size the plan, as a range at the welcome or an exact number given later. Plan cards put the planned hours beside the stated hours and show by how much a week runs over.
You approve one week at a time. Sessions, such as endurance swims or technique sets, are planned about two weeks ahead inside an outline of the weeks to your goal, and nothing lands on your calendar until you apply them.
Say which days you lift: your swims go on your other free days first, and a gym day takes one only when no other free day is open. A planned swim shows its steps as a profile of bars, one bar for each step.
When your week changes
Travel, a holiday, a camp or a busy week changes how much time you have on certain days. Tell the coach about it and confirm the card; the plan then treats those days as your time.
Add an endurance swim and the week shows what would give way: the sessions it would shorten or remove to keep you inside your hours. You decide between applying all of it and keeping only the new swim.
When time or energy runs short, Today reshapes the planned swim with one tap, a sprint set or a drill set included. The choices are a forty-five or thirty minute version, feeling tired, feeling great, a move to tomorrow, or skip today.
If planned sessions go unrecorded, a card lets you continue with your plan and, when there is a move, review it. Looking at the review changes nothing; the swim moves only after you tap Move this session.
The swim sets
The swim library holds critical swim speed (CSS) sets in repeats of 100, 200 and 400 metres and longer, tempo and VO2 max sets, sprint sets, endurance and long swims, recovery and pull swims, technique and drill sets, paddles sets, open-water sighting and race-start practice. Sets are written in metres with rests, as a percent of threshold pace.
Once Garmin is connected and you allow workouts, a planned swim reaches Garmin as a lap-swimming workout of distance steps, rests and repeats. pace24 sends swim steps with no watch target; each step carries its target, as a percent of threshold pace, in its text. It sends no pool length.
What it reads
Connect Garmin and pace24 reads your activities from that day on. COROS, Suunto, Polar, WHOOP, Oura and many more devices come in through an intervals.icu account. Files in .fit format or a Garmin export can be imported too.
Swims reach pace24 from Garmin, from intervals.icu for pool and open-water swims alike, and from .fit files. They count in your load, fitness, fatigue and form like any other session.
With a device that sends them, Today shows your sleep, HRV and resting heart rate against your own twenty-eight day average, for information only. They change nothing in your plan. When you ask the coach about fatigue, soreness, sleep, resting heart rate or HRV, it reads the numbers stored from your watch or app, and none of them sets, limits or changes a session.
A planned swim can be ticked off with Done even with no device at all, and it then counts as that session. Undo removes it again.
What you see and what the coach says
Progress shows fitness, fatigue and form drawn from the load of every session, plus totals per week or month of sessions, time, distance and load. Open a completed swim that recorded speed and its pace per 100 metres shows as an average, for each lap and on the chart.
After a swim the coach writes to you first and ends with a one-tap question about the swim itself, for example whether your stroke held together to the end. Each Monday it reviews the week just ended.
Afterwards you score how hard the swim was, zero to ten, and note how it felt, and the coach sees both. A very hard or poor-feeling swim counts one level lower when the next sessions are chosen.
Once Garmin is connected and you allow workouts, Garmin Connect receives your planned swims for the next four weeks. For other devices, use Upload planned workouts in intervals.icu.
What it does not do
A tap from you is what changes your calendar. Sleep, HRV and resting heart rate play no part in the plan.
Each season is planned for one sport and the coach tells you which; tick only swimming for a swim season. Whatever else you record still counts in fitness, fatigue and form.
pace24 does not calculate your critical swim speed, and it does not know your pool length. What it does show is the pace per 100 metres of a completed swim that recorded speed.
pace24 does not analyse your stroke from video or sensors. Progress draws no best-efforts curve for swims, only for rides and runs.
Questions from swimmers
What does an AI swim coach plan for me?
Swim sessions from a swim library: critical swim speed sets, tempo and VO2 max sets, sprint sets, endurance and long swims, recovery and pull swims, technique and drill sets, paddles sets, open-water sighting and race-start practice. The plan is sized to the hours you give, and the coach plans about two weeks at a time, with each week applied by a tap.
Do my planned swims reach my Garmin?
Once Garmin is connected and you allow workouts, yes: a planned swim arrives in Garmin Connect as a lap-swimming workout of distance steps, rests and repeats. pace24 sends swim steps with no watch target, and each step carries its target, as a percent of threshold pace, in its text. It sends no pool length.
Does pace24 know my critical swim speed or my pool?
No to both. pace24 does not calculate your critical swim speed and does not know your pool length. A completed swim that recorded speed does show its pace per 100 metres. Sets are written in metres with rests as a percent of threshold pace, and the library holds critical swim speed sets, in repeats of 100, 200 and 400 metres and longer.
Does pace24 plan open-water practice?
The swim library holds open-water sighting practice and race-start practice, next to endurance and long swims, recovery and pull swims, and technique and drill sets. Sets are written in metres with rests.
Do my rides and runs count if I also swim?
Yes. Each season is planned for one sport and the coach tells you which; tick only swimming for a swim season. Your rides and runs still count toward fitness, fatigue and form, and Progress charts them from the load of every session, so they show up next to your swims.
Join the waitlist
Free to join the waitlist. We email you when your spot opens.