Fartlek Training

Bored with your aerobic training/running routine? If so, then Fartlek training may help bring some much-needed variety. This type of training is normally associated with running, however it can be applied to any sport including swimming and cycling. Fartlek training involves exercising at different intensity levels interspaced randomly in an easy pace exercise session. A variety of different intensity levels can be used, medium, hard and very hard and the recovery periods can be varied as well. For example, an easy running session can be interspersed with short, fast bursts of either hill or trail running and slightly longer sessions at a medium pace. The recovery period between each of these random intensity bouts can vary also. This type of training of using various intensity levels and recovery periods challenges all the energy systems of the body and also helps in the physiological adaptations to the different types of muscles. At higher intensity levels the fast oxidative type II A fibers are recruited, whereas at the lower intensity levels the slow oxidative type I fibers are trained. This type of training not only allows for a greater expenditure of energy due to the varying power outputs, but also helps to train the muscle to become fit across its entire cross section. Therefore, Fartlek training will have the effect of enhancing VO2 max, running economy and fuel utilization while minimizing the boredom and monotony of a long, slow distance routine. Due to its increased caloric requirements this method is also ideal for individuals looking to lose weight and tone up.

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Copyright 2005 David Petersen BS, CSCS & B.O.S.S. Fitness