2018 World of Swimrun Race Map

Are you planning your 2018 swimrun season?

We are currently updating our race database since some races unfortunately had to be cancelled in 2017. There’s approximately some +/- 300 races available and more will be started in 2018 for sure.

Check it out on our map:

World of Swimrun Race Map

Click on the icon in the upper left corner to see the races with dates for 2018 (we have left the 2017 map as a layer for comparison reasons).

Find a race of interest and click on the icon, or scroll in the list. Under each race you will find more info including links.

/The WoS Team

Swimrun “Federations” Map in the World of Swimrun

Welcome to the ever-growing map over Swimrun Federations / Associations / National Society’s and other Swimrun Entities in the world.

Just zoom in and click on any country.

Do remember that swimrun is a young sport, why many entities still are under development and run by swimrun enthusiasts.

If something is missing or wrong, please let us now.


/The WoS Team


How to improve your swimrun in only 5 weeks time

Train less and smart and still improve your swimrun performance!

High-intensity intermittent training (HIIT) is an interval training exercise where you perform short periods of high-intensity training, which is followed by a much shorter and significantly low-intensity period. You basically repeat this until you are too tired to continue.

Normally, this way of training will take no more than 30 minutes, excluding warm-up and cool-off, which is excellent if you have little time to spare. HIIT works for everyone, beginner as well as pro. Just listen to you body and avoid pushing yourself over the top and risk pulling an injury.

Remember that motivation is key! 

So, if you run to work every now and then, instead of just going straight in your regular tempo, try doing it the HIIT-way by breaking up the stretch into segments where you run fast, preferably on threshold-level, and walk in-between. The same goes for swimming. If you frequent the 25 meter lane, try to go fast the 1st 15-20 meters and then just glide towards the end catching your breath, and repeat.

According to the study, you’ll get distinct results in only 5-weeks time, all while training less! A win-win under many circumstances or as is concluded;

The major finding of the present study was that the inclusion of a HIIT-based running plan with a reduction in training volume /…/ increased athletic performance during a sprint-distance triathlon [both in swimming and running time]. Conversely, the triathletes from the CG [Control Group], who continued their usual high-volume and low-/moderate-intensity training program, did not experience significant changes in muscular performance parameters or racing times.


Remember that you can also use the HIIT training technique during the season as well, and here is why.

/The WoS Team

Read the full study here.



This study aimed to examine the effect of a 5-week high-intensity intermittent training (HIIT)-based running plan on athletic performance and to compare the physiological and neuromuscular responses during a sprint-distance triathlon before and after the HIIT period. 2 groups: the experimental group (EG) and the control group (CG). The CG was asked to maintain their normal training routines, whereas the EG maintained only their swimming and cycling routines and modified their running routine.

No significant differences between groups were found before HIIT intervention. Significant group-by-training interactions were found in vertical jumping ability and athletic performance: the EG improved jumping performance, swimming performance and running time during the competition, whereas the CG remained unchanged

Low-volume, HIIT-based running plan combined with the high training volumes of these triathletes in swimming and cycling improved athletic performance during a sprint-distance triathlon.

A closer look at Suunto Spartan Sport Wrist HR and Spartan Ultra All Black Titanium HR

It’s correct. Suunto doesn’t have a swimrun-mode.


We hear it’s in the pipeline in a forthcoming update, but without an official release date.

So, if you plan to use the Suunto for swimrunning and to include transitions, you’re left with the old trick of using any custom sports mode and push the lap-button when changing segment, which works great by the way. You’ll still get the overall speed GPS tracing and other basic training data.

C:\Users\nikla\AppData\Local\Microsoft\Windows\INetCache\Content.Word\suunto watches.png

The Suunto is slim, with only 3 buttons and touchscreen functionality, and smart in design with good screen resolution and a vibrant display. To make the watch easier to handle, Suunto has opted for moving some of the data fields customisation to their Movescount app. The majority of smartphone Bluetooth-connected features you’d wish for is there, including smartphone notifications. There are up to 80 different sports modes available to choose from, and a wide range of settings, including the possibility to create your own apps.

There are a lot of detailed statistics for these watches, why it’s best to check them out respectively, just click on the links below.

  Spartan Sport Wrist HR Blue Spartan Ultra All Black Titanium HR
Current approx price level: 375 Euro 560 Euro
Weight 75 g 73 g
Battery life (GPS active) 8 to 30h 18h to 65h
Battery life in time mode 10 days 15 days
Touch display Yes Yes
Colour display Yes Yes
Water resistance 100 m 100 m
Integrated wrist heart rate Yes, Valencell technology No, chest strap
Satellite systems GPS, Glonass GPS, Glonass
Digital compass Y Y
Temperature Y
GPS recording rate 3 levels 3 levels
Syncing is possible with other 3rd-party apps and communities like Strava, TrainingPeaks and MapMyFitness.

We’ve had the chance to test both watches over a couple of months, both in swimrun training and racing environments, most notably in the now legendary tough ÖtillÖ Hvar Swimrun race, as well as the ÖtillÖ Utö race in cold conditions.


Both watches perform really well during the runs and they pick up the GPS signal very fast. Most of the time you could start running immediately after leaving the house. It’s very convenient to use the touch screen, not having to fiddle around with buttons, and the display is really great in both sunny and dark conditions. This is especially good if you want to cramp as much data output as possible into 1 display page, not having to toggle between pages. The display does not fog up in the cold.

Immediately after any run you’ll get plenty of summarizing data, e.g. distance, laps, pace, time etc. At first the GPS accuracy was a bit inconsistent, as was the HR optical measure compared to using the HR strap on the Spartan Ultra. But this went away after using both watches for some time. We believe it takes some time to properly accustom the way you mount and use the wrist HR on your arm, e.g. finding the proper fit, tightness and position and so forth.

We also like the new interval functionality, especially how the data is displayed in Movescount, as is the summary screen mid-workout. A really good feature is the progress tool which allows you to monitor your own development over time.


Here the resolution of the display and the possibility to view a lot of data in 1 display page really comes to its advantage. Even under water while swimming can you track your progress, and if you use the wrist HR with optical sensor, it allows you to track and record your heart rate in real-time. Hence, no need for a HR strap, which is very good when swimrunning, since less gear is always optimal! Of course, there is the option to complement with a swim-designated HR strap which if you go for the watch without optical sensor. Also in swimming do you have the progress tool available.

Other features worth noticing


Another big thing going on with Suunto is the Movescount feature. To get the most out of Movescount, you’ll have to use browser version. It can be a bit cumbersome to navigate at first, but once accustomed to their set-up, there are lots of things you can do like, creating or importing routes and sync with your watch, checking out points of interest where you train, create and download a training programs, see and analyse plenty of statistics also visible in graphs. There is also the option to do in-depth analysis and summaries, and to export data to other software tools like excel which is pretty cool for all statistical nerds out there. C:\Users\nikla\AppData\Local\Microsoft\Windows\INetCache\Content.Word\export possibilities.png There is even the built in online option to coach athletes or to be coached yourself, a great tool to help swimrunners around the world.


This is a very exiting feature for the young sport of swimrun. Suunto has developed a ‘heat map’ allowing you to locate training routes via their map function. Here you can see your own route but also routes chosen by your friends (and competitors), and given the many choices you have when swimrunning, just to explore what others have done and to have fun.

Swim heat map

C:\Users\nikla\AppData\Local\Microsoft\Windows\INetCache\Content.Word\heatmap swimming.png

Run heat map

C:\Users\nikla\AppData\Local\Microsoft\Windows\INetCache\Content.Word\heat map2.png

Or why not create your own video of your training or racing session?

All in all

Even though Suunto doesn’t feature a swimrun mode at the moment, unless you’re in a top-tier competition segment, this is a pretty good all-round watch to have since it will give you basically every other option you need to track your training and racing progression. And a much cheaper option as well.

Given its sleek design with touch screen, few buttons and colours, it’s also a watch you can wear in everyday life without it sticking out too much.

Suunto also updates their software frequently why you can live with this type of watch for a long time.

/The WoS Team

Choose your swimrun training music wisely – It can help you progress!

Do you do exercise with or without music?

Well if not, you should think of trying since it can enhance your performance. A recent study has found that music could possibly do this, especially during fatigue.

Now of course people also enjoy the silence or perhaps ‘presence’ of nature, being one-with-the-birds, and listening to music while swimming can be a bit challenging. But, if you’re about to push your own boundaries and take your training to the next level, this might be the extra tool you’re looking for.


Continue reading “Choose your swimrun training music wisely – It can help you progress!”