fartlek training exercises

5 Awesome Fartlek Training Exercises




5 Awesome Fartlek Training Exercises

What makes a training regimen actually sustainable for a significant amount of time is diversity. Doing the same old thing session after session can be monotonous. This is unfortunately a big reason as to why many people quit an exercise program all together.

Don’t let this happen to you! To help you combat such an event, here are 5 awesome fartlek training exercises you can easily implement at your local gym or park.

Fartlek training exercise #1

Try out fartlek training on an elliptical machine or a stationary bike. This adds a new dimension to your interval training that you may not have thought existed, as most people don’t think of using cardio equipment to do fartlek training.

With these two types of machines, you can easily manipulate the resistance or speed to help you better achieve your goals. However, try to avoid doing fartlek training on a treadmill. Unless you allot yourself relatively long intervals, then it’d be quite difficult for you to shift tempos while on a treadmill.

fartlek training exercises

Fartlek training exercises

Fartlek training exercise #2

Using a 30 by 30 second ratio is another awesome way to implement this training technique. To start, you can begin your fartlek training session by walking for 30 seconds, then jogging for 30 seconds, then sprinting for 30 seconds, and then repeating the cycle.

This allows you to be able to perform each tempo at an optimum level. You can easily adjust this fartlek training method by reducing or increasing the time, as well as including more diverse tempos.




Fartlek training exercise #3

If you like to workout to music then you should utilize it to help you with your fartlek training efforts! A simple way to do this is by changing your speed as the song changes. For example, you can sprint during the chorus, jog during the verse, and walk during the bridge.

Virtually all songs include these three sections and you can utilize them by attributing a tempo to each of them. This is great for those of you who can’t imagine going out for a run without music.

fartlek training exercises

Fartlek training exercises

Fartlek training exercise #4

Running in your neighborhood or subdivision can be effective and convenient too. Another fun way to use fartlek training is by changing your tempo for each new block you’re on. Depending on how big your subdivision is, you can jog for one block, power walk for another, and then sprint for the next.

You can perform it in whichever way you feel benefits you the best. This can give you good structure as you will easily be able to anticipate when it’s time to change speeds again.

Fartlek training exercise #5

Another fun fartlek training method that’s very effective is the mailbox method. With this technique, you change your speed for every new mailbox that you pass up in your neighborhood.

You can do this for every individual mailbox or for a given number of mailboxes. Like with the foregoing fartlek training exercise, this one also allows you to be able to anticipate when it’s time to change up your speed again.

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