Pace Clock Guide
Build, save, assign and run structured swim workouts from one clear clock. This guide explains the complete workflow for swimmers, coaches and athletes following an assigned session.
Choose how you are training today
Swim on your own
- Open Pace Clock and select +Sets.
- Confirm the pool length in Workout Details.
- Add the sets, repetitions and intervals you need.
- Return to the clock and press Start.
Coach a swimmer or group
- Build and save a workout in your library.
- Open Workouts and select Assign.
- Choose an athlete or group and a training date.
- Review personal targets before sending the assignment.
Open an assigned workout
- Open My Assigned Workouts.
- Review the workout details and due date.
- Select Start workout.
- Follow the read-only plan with timer, pause and skip controls.
Guide contents
Build a workout
Run a workout
Save, assign and track
Know the main screen
The top controls move between building, running and reviewing a workout. Some account tools appear only when your membership and team permissions allow them.
| Control | What it opens | Use it when |
|---|---|---|
| Home | AnalysisSwim home page | You want to leave Pace Clock. |
| Reset | Returns the active timer to the beginning | You want to restart the current workout. Reset does not delete the plan. |
| +Sets | Workout Builder | You need to add blocks, edit rounds, sets or workout details. |
| Workouts | Workout Library and calendar | You want to open, load, organise or assign a saved plan. |
| Stats | Workout Plan Statistics | You want totals and classifications for saved workout plans. |
| Training | Official Training Statistics | You want coach-confirmed completion, distance, duration and attendance. |
| Guide | This guide | You need help without losing the current workout. |
| Settings | Timing, commands, actions and account controls | You need to change timer behaviour, sound or output. |
| TV | Large pool-deck display | Swimmers need to read the clock from farther away. |
How a workout is organised
Block
A section of the session, such as Warm-up, Skills, Main Set or Cool-down. Each block has its own rounds and sets.
Round
Repeats the active block. If a block has three rounds, only that block runs three times; the complete workout does not restart.
Set
One workout row containing repetitions, distance, interval, stroke, note and optional advanced instructions.
Repetition
One repeat inside a set. For example, 8 × 50 on 1:00 contains eight repetitions, each starting on a one-minute send-off.
Set up Workout Details first
In Workout Builder, open the ⋯ menu and select Workout Details. These details describe the complete plan and make saved workouts easier to find later.
| Field | Purpose | Important detail |
|---|---|---|
| Workout Name | The name shown in the builder, library, assignment and printout | Use a name that identifies the goal, not only “New Workout”. |
| Workout Date | Places the saved plan on the library calendar | You can move or copy it to another date later. |
| Pool Length | 25m, 50m, 25y or 50y | Applies to the entire workout and is used by adaptive distance and personal-target calculations. |
| Visibility | Private, Shared or Public | Controls who may discover or reuse the saved plan. |
| Description | Short summary and optional full coaching notes | Explain the session purpose, priorities and safety notes. |
| Classification | Difficulty, zone, stroke focus, category, organisation and source | Used for organisation and plan statistics. |
| Template and Tags | Marks a reusable template and adds search labels | Useful for regular session types such as sprint, aerobic or race pace. |
Build blocks and sets
1. Add a block
Select +Block for a new workout section. Set the number of rounds for that block and remove empty blocks you do not need.
2. Enter the main row
Enter Reps, Distance, Interval, Stroke and a short Note. Intervals accept formats such as 01:30 or 130.
3. Open more fields
Use the set's ⋯ button for equipment, training zone, pace reference, coach target, planned rest, description and adaptive group overrides.
| Set field | Meaning | Example |
|---|---|---|
| Reps | How many times the row repeats | 8 |
| Distance | Distance of each repetition in the workout's pool unit | 50 |
| Interval | The send-off time for each repetition | 01:00 |
| Stroke | Stroke or activity performed | Freestyle, Butterfly, Kick or Drill |
| Note | A short instruction visible on the clock | Build 1–4, easy speed or strong turns |
| Equipment | Optional training equipment | Fins, paddles, pull buoy or board |
| Zone, Pace and Target | Information used for athlete-specific target calculations | Threshold · pace from 200 PB |
Adaptive Pace Clock for mixed-speed groups
Adaptive Pace Clock is enabled separately for each block. It uses the G1 set as the starting point and can calculate suitable G2 and G3 repetitions, distances and intervals for swimmers moving at different speeds.
G1, G2 and G3
G1 is the main row. Enable G2, G3 or both, then enter each group's pace difference in seconds per 100. A block may use two groups without enabling the third.
Keep finish time
Prioritises groups completing the set within a similar time window. Repetitions or distance may change to keep the session moving together.
Keep distance
Prioritises training volume. The calculated interval changes more than the distance when swimmers need additional time.
Balance
Balances finish time and volume when neither one should take complete priority.
Pool-safe distances
Automatic distances align with the selected pool length so a swimmer finishes at a wall. Check any warning that says the requested finish window cannot be matched safely.
Coach override
Enter manual G2 or G3 reps, distance or interval when the coach wants an exact result. A manual value takes priority over the automatic calculation for that field.
Personal targets and PB-based pacing
A coach may assign one exact target to everyone or leave the Coach Target blank so AnalysisSwim can calculate personal targets from the athlete's stored results.
One coach target for everyone
Enter a value in Coach target (all). That time is shown to every assigned athlete for the set.
Personal target from results
Leave Coach Target blank and select Pool, Stroke, Pace and Zone. The system uses a matching athlete PB when enough information is available.
| Priority | Target source | What the athlete sees |
|---|---|---|
| 1 | Explicit Coach Target | The same coach-entered time for everyone. |
| 2 | Matching athlete PB | A personal time calculated from the athlete's result and selected zone. |
| 3 | Exact group reference | A group reference target when a suitable athlete PB is unavailable. |
Run the workout
Start / Pause
Starts the preparation countdown and active interval, pauses all timing, and resumes from the same point.
Skip / Lap
In Pace Clock, Skip advances past the current timed step. In the temporary Stopwatch tool, the same control records a lap.
Previous / Next
Moves through the workout manually when the timer is not running. Use it to check or select the required set.
Block · Set · Rep
The status pills show the current position. The Round control cycles the active block's rounds; its edit action changes that block's round count.
Countdown / Count up
Countdown shows time remaining in the interval. Count up shows elapsed time while Pace Clock keeps the same workout sequence.
Power
Turns active timer behaviour and cues on or off without deleting the workout you built.
Timing, rest and commands
| Setting | What it controls | Recommended use |
|---|---|---|
| Rounds | The round count of the active block | Edit it before starting that block. |
| Prep | A countdown before the first timed repetition | Give swimmers enough time to get ready. |
| Rest | Global extra recovery inserted after each completed timed step before the next one | Leave it at 00:00 when the send-off interval already includes all recovery. |
| Mode | Countdown or Count up | Choose the clock direction that swimmers understand best. |
| Language | Interface and supported spoken-cue language | Set it before relying on voice at the pool. |
| Voice | Turns spoken cues on or off | A browser requires a user interaction before voice can play. |
| Sound | Turns sound signals on or off | Check device volume before training. |
| Command Mode | Both, Voice, Sound or Off | Use Off when following only the visual display. |
| Stroke Rate | Metronome rhythm in strokes per minute | Use it for controlled tempo work. |
| Stagger Starts | Additional start cues at a chosen gap | Use it when swimmers leave the wall one after another. |
Keyboard shortcuts
Shortcuts work when you are not typing in an input, select, button or editable field.
| Key | Action |
|---|---|
| Space | Start or pause |
| S | Skip the current step, or record a lap in Stopwatch |
| F | Open TV display |
| Arrow Up / Arrow Down | Previous / next workout position |
| + | Add a set |
| Escape | Close the active menu or panel when supported |
Templates, Quick Builder and saving
Open Workout Builder and select its ⋯ menu for the complete set of building tools.
Templates
Start from a prepared workout structure, then change the details for today's session before saving.
Quick Builder
Create a basic plan quickly from common workout information, apply it to the builder and refine individual sets afterward.
AI Workout
Generates a draft from swimmer, pool, session, equipment and coaching requirements. This control is currently restricted to the AnalysisSwim Super Admin.
Save
Updates the workout currently open in the builder. Review the workout name and date before saving.
Save As New
Creates a separate workout instead of overwriting the current saved plan. Use it when adapting an old session.
Device and cloud save
Registered free members can keep a device copy. Eligible paid or administrative accounts can use the cloud library. A local backup protects work if a cloud request fails.
Use the Workout Library and calendar
Select Workouts to browse plans by Today, Week, Month or Year. Calendar badges and colours help distinguish your own plans, assignments, shared club plans and public workouts.
| Action | Result | When to use it |
|---|---|---|
| Open | Loads the plan and opens Workout Builder | You want to inspect or edit the structure before swimming. |
| Load | Loads the plan into the active Pace Clock | The plan is ready and you want to run it. |
| Rename | Changes the saved workout name | You need a clearer library label. |
| Pin | Keeps a regular workout easy to find | You reuse the plan often. |
| Move | Moves the saved plan to another date | The planned training day changed. |
| Copy Date | Creates a dated copy | You want the same plan on another day. |
| Duplicate | Creates a separate editable copy | You want to preserve the original and modify a new version. |
| Share | Changes sharing or provides a reusable link where available | Another permitted user needs the plan. |
| Delete | Moves the plan to Trash | You no longer need it; restore it from Trash if deleted by mistake. |
Assign a workout to an athlete or group
1. Save the plan
Complete Workout Details, sets, targets and pool length, then save the workout so it appears in the library.
2. Select Assign
In the Workout Library, select Assign, choose an athlete or group, and connect the workout to a scheduled session or training and due dates.
3. Review targets
Check the athlete target matrix, missing-PB warnings and the exact assignment dates. Print or save the target sheet as a PDF when needed on deck.
Follow an assigned workout
The My Assigned Workouts page separates sessions into To do, In progress and Completed. Filters help the athlete find the correct assignment without searching the coach's library.
Before starting
- Check the training date, due date, coach and group.
- Open View workout to review every block and set.
- Print or save the assigned plan when a deck copy is useful.
- Confirm the pool length and personal targets.
During and after training
- Start workout opens the plan in read-only Pace Clock.
- Timer, pause, skip, voice, sound and TV remain available.
- The assignment can move through viewed, in progress and completed states.
- Completion contributes to official training data only through the authorised assignment and attendance workflow.
Stats and Training are different
| Area | Stats | Training |
|---|---|---|
| Source | Saved Workout Library plans | Official scheduled and coach-confirmed training records |
| Purpose | Plan volume and planning analysis | What the athlete officially completed |
| Shows | Planned distance, number of plans, duration, average plan and classifications | Completed sessions, distance, duration and attendance |
| Does not prove | That a saved plan was completed | Unconfirmed or estimated activity |
Use My Training for the athlete overview
Schedule
See upcoming group training and whether a workout is already assigned to each session.
Progress
Review coach-confirmed attendance, completed distance, duration and recent training history.
Achievements
Follow training milestones and points produced from eligible completed activity.
Pool-deck tools
TV display
Shows the current and next set, large timing, progress and local time on a monitor, laptop, tablet, projector or television. Exit TV to return to the normal clock.
Print and Save PDF
In Settings → Actions, create a clean deck copy of the current workout. Assignment and target previews also provide their own print or PDF actions when available.
Stopwatch
Settings → Actions → Stopwatch opens temporary free timing. Start, Pause and Lap are available. Return to Pace Clock to continue the structured workout; Stopwatch is not a saved plan mode.
Before swimmers enter the water
- Confirm pool length, blocks, rounds and intervals.
- Check adaptive groups and personal targets.
- Test device volume after a tap or click.
- Prevent the device from sleeping.
- Use a stable power supply and visible screen position.
For a clear pool-deck display
- Use short set notes that can be read at a glance.
- Open TV mode when swimmers are far from the device.
- Use voice or sound only after testing the pool environment.
- Keep a printed or PDF plan as a practical backup.
Account access
The core clock is useful without a complex setup, while saving, cloud planning and coaching tools depend on the signed-in account.
| Account | Typical access | Important limit |
|---|---|---|
| Guest | Build and run a workout in the current browser session | Sign in before depending on saved work. |
| Registered Free | Core clock, device workout copy and assigned-workout access where connected | Device saves stay with that browser and device. |
| Eligible paid / coaching account | Cloud library, plan statistics, sharing and assignment tools according to role | Exact controls depend on membership and team permissions. |
| Super Admin | Administrative tools including AI Workout Generator | AI Workout is not a general Premium or athlete feature. |
Troubleshooting
I cannot hear voice or sound
Tap or click the page once, check device volume, then confirm Voice, Sound and Command Mode in Settings. Browsers block audio until the user interacts with the page.
The workout will not save
Confirm that you are signed in and the session has not expired. Refresh, sign in again and retry. Also confirm the workout has a valid name and required details.
A personal target is missing
Check Pool Length, Stroke, Pace and Zone, then confirm the athlete has a matching PB. Use a Coach Target or exact group reference when no compatible athlete result exists.
An adaptive group looks wrong
Recheck pool length, G2/G3 pace differences and strategy. Remove accidental manual overrides or enter deliberate values for the group that needs a fixed result.
Stats is empty
Select a period containing saved library plans. Stats does not use attendance or infer completed activity.
Training is empty
Select a period and authorised athlete or group with eligible scheduled, completed and coach-confirmed records. Unmarked and estimated activity is intentionally excluded.
I cannot edit an assigned workout
This is expected for an athlete. Assigned plans are read-only. The coach must revise the source plan and send a new assignment.
The screen may sleep during training
Increase the device's auto-lock time, keep power connected and leave Pace Clock visible while the session is running.
Pace Clock FAQ
What does 8 × 50 on 1:00 mean?
Swim eight repetitions of 50 metres or yards, starting a new repetition every one minute. Work and recovery both fit inside that send-off.
Does a round repeat the whole workout?
No. A round repeats only the block in which it is configured.
Can I use G2 without G3?
Yes. G2 and G3 can be enabled independently inside each adaptive block.
Can an automatic distance end mid-pool?
No. Adaptive automatic distances align to the selected pool length. A coach may still enter an intentional manual override.
What is the difference between Open and Load?
Open sends the plan to Workout Builder. Load sends it directly to the active timer.
Can an athlete change an assigned set?
No. The assignment is a read-only coach snapshot, but the athlete can use the timer controls needed to complete it.
Does starting Pace Clock record attendance?
Not by itself. Official Training statistics use eligible assignment, schedule, completion and coach-confirmed attendance data.
Can I time a swim without a workout?
Yes. Open Settings → Actions → Stopwatch for temporary free timing and lap recording.
Can I use Pace Clock without audio?
Yes. Set Command Mode to Off and follow the visual timer.
Does Pace Clock work on mobile and TV?
Yes. The main interface adapts to phones, tablets and computers, while TV mode provides a larger pool-deck display.
Ready to train
Choose the correct pool, build or open the workout, check the timing and targets, then press Start. Coaches can save and assign the same plan; athletes can open their read-only copy and follow it on deck.