Free Swim Tool

HVO Speed Targets: Sprint Splits From Your 50 m PB

Enter a 50 m PB and see the split to hit at every short distance, so speed sets are swum at true race velocity.

50m Personal Best (seconds)

Enter a 50m personal best to see your target splits.

Reference Chart

50m PB → Split Targets

PB	15m	20m	25m	30m	35m	40m
36	10.80	14.40	18.00	21.60	25.20	28.80
35	10.50	14.00	17.50	21.00	24.50	28.00
34	10.20	13.60	17.00	20.40	23.80	27.20
33	9.90	13.20	16.50	19.80	23.10	26.40
32	9.60	12.80	16.00	19.20	22.40	25.60
31	9.30	12.40	15.50	18.60	21.70	24.80
30	9.00	12.00	15.00	18.00	21.00	24.00
29	8.70	11.60	14.50	17.40	20.30	23.20
28	8.40	11.20	14.00	16.80	19.60	22.40
27	8.10	10.80	13.50	16.20	18.90	21.60
26	7.80	10.40	13.00	15.60	18.20	20.80
25	7.50	10.00	12.50	15.00	17.50	20.00
24	7.20	9.60	12.00	14.40	16.80	19.20
23	6.90	9.20	11.50	13.80	16.10	18.40
22	6.60	8.80	11.00	13.20	15.40	17.60

How to use HVO targets

Pick a short distance, for example 15 m or 25 m, and swim it all out with full recovery. Compare each split with the target: hitting it confirms race speed, fading above it means the effort is too long or the rest too short.

Keep speed sets short and fresh. They work best early in a session, after a good warm up and before tiring aerobic work.

SPLIT = PB × DISTANCE ÷ 50

Frequently Asked Questions

What is high velocity overload (HVO) training?

HVO training uses very short efforts swum at or above race speed, with full recovery, so swimmers practise moving at the speed they want to race.

How is the split target worked out?

Each target holds your 50 m PB speed over a shorter distance: split = PB × distance ÷ 50. A 26.00 PB gives a 13.00 target over 25 m.

How much rest should HVO efforts have?

Full recovery, so every effort is genuinely fast. If a swimmer fades above the target, the rest is too short or the set is too long.