Swim Stroke Rate and Using a Tempo Trainer

Height vs. Stroke Rate  (Triathlon/Open Water)

Smaller swimmers (≈ 5’0”–5’5” / 152–165 cm):

• Typical race stroke rate: 75–90 spm

• Sweet spot: 80–85 spm

• Rationale: Shorter arms = shorter stroke length → need quicker turnover to maintain momentum and stay on feet in packs.

Average height swimmers (≈ 5’6”–5’11” / 167–180 cm):

• Typical race stroke rate: 70–80 spm

• Sweet spot: 72–76 spm

• Rationale: Balanced trade-off between distance per stroke (DPS) and tempo.

Taller swimmers (≈ 6’0”+ / 183 cm+):

• Typical race stroke rate: 65–75 spm

• Sweet spot: 68–72 spm

• Rationale: Longer arms = bigger DPS, so slightly lower turnover is efficient, as long as rhythm doesn’t get sluggish.

Tempo Trainer Conversion (per stroke)

• 65 spm → 0.92 sec

• 70 spm → 0.86 sec

• 75 spm → 0.80 sec

• 80 spm → 0.75 sec

• 85 spm → 0.71 sec

• 90 spm → 0.67 sec

Tip: For open water, double these numbers if syncing beeps to one arm only (e.g., every right-hand entry).

Stroke rate alone isn’t the magic — it’s about holding water at that rate. A “fast spin” without pressure is wasted, but the right tempo + good catch keeps momentum, especially in chop or around buoys.

Race Distance + Height Stroke Rate for triathlon/open water swimmers:

Stroke Rate Guidelines by Height & Race Distance

Smaller swimmers (≈ 5’0”–5’5” / 152–165 cm)

• Olympic / Sprint (1.5k or less): 80–90 spm

• 70.3 (1.9k): 78–85 spm

• Ironman (3.8k): 75–82 spm

They thrive with quicker turnover — keeps rhythm strong, helps fight chop, and prevents getting dropped in packs.

Average height swimmers (≈ 5’6”–5’11” / 167–180 cm)

• Olympic / Sprint: 75–85 spm

• 70.3: 72–80 spm

• Ironman: 70–76 spm

Middle ground — can lengthen stroke a bit, but still need tempo high enough to avoid “gliding” too long and losing speed.

Taller swimmers (≈ 6’0”+ / 183 cm+)

• Olympic / Sprint: 72–80 spm

• 70.3: 68–76 spm

• Ironman: 65–72 spm

Big levers = more distance per stroke, so they can sustain slightly lower rates — but still need rhythm in chop, so not too low.

Tempo Trainer Conversion (per stroke)

• 65 spm → 0.92 sec

• 70 spm → 0.86 sec

• 75 spm → 0.80 sec

• 80 spm → 0.75 sec

• 85 spm → 0.71 sec

• 90 spm → 0.67 sec

For open water: Double these if syncing to one arm only (e.g., right-hand entry).

• Sprint/Olympic: err higher — faster turnover helps with starts, packs, and surges.

• 70.3: aim for moderate-high, balancing efficiency and rhythm.

• Ironman: stay steady and efficient, but don’t drop so low that rhythm is lost when fatigue hits.

Triathlon Stroke Rate Reference Chart

Height Olympic / Sprint (≤1.5k) 70.3 (1.9k) Ironman (3.8k)

Smaller (5’0”–5’5”) 80–90 spm 78–85 spm 75–82 spm

Average (5’6”–5’11”) 75–85 spm 72–80 spm 70–76 spm

Taller (6’0”+) 72–80 spm 68–76 spm 65–72 spm

Tempo Trainer (per stroke)

• 65 spm → 0.92 sec

• 70 spm → 0.86 sec

• 75 spm → 0.80 sec

• 80 spm → 0.75 sec

• 85 spm → 0.71 sec

• 90 spm → 0.67 sec

For open water, double these numbers if syncing to one arm only (e.g., every right-hand entry).

How to use it :

• Sprint/Olympic → lean to the high end of their band.

• 70.3 → sit middle-high for sustained pace.

• Ironman → lean to the low-middle, but don’t drop so far that rhythm and feel for the water are lost.

Happy Swimming!