Fartlek Training on a Bike
Everyone knows how awesome fartlek training is and how effective it can be at helping you to lose weight, get in shape, improve your heart health, and improve your athletic ability at endurance sports. However, things can get stale rather quickly if you find yourself doing the same fartlek training method day after day.
To stop this monotony from becoming pragmatic and possibly even hindering your performance or adherence, you can try to get creative with your efforts. Thus, fartlek training on a bike makes for an interesting variation of this very popular speed play method.
In this article, we’ll go over fartlek training on both stationary bikes and traditional bikes. The discussion will be on the benefits of using fartlek training on them, as well as some disadvantages you may encounter along the way. So, let’s first start off with fartlek training on a stationary bike.
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Suppose it’s raining outside or you are just looking for a change of pace. Well, fartlek training on a bike can be just what you need to help spice up your cardio sessions.
When doing fartlek training on a stationary bike you’ll need to be aware of the fact that you won’t be able to manipulate the resistance as swiftly and effortlessly as you may like to. This is due to most stationary bikes requiring you to press a button to either increase or decrease the resistance.
Nevertheless, try to find a good resistance and stick with it for the remainder of your fartlek training session. Something challenging, but not too difficult to where you’ll tucker out too quickly.
Once you have a good resistance to work with, you can perform your fartlek training session just as you would if you were running. You can pedal at a moderate speed for 3 minutes, sprint speed for 1 minute, and have a cool down speed for another minute. This is just one example of many others that exist. Just get creative with it!
If you have a decent bike that can withstand some punishment, then fartlek training on a regular bike will work great! This is a great alternative to fartlek training on a stationary bike for those wanting to try something new and also wanting to get some fresh air in the process.
The same idea just touched on can be implemented with traditional bikes as well. You can easily manipulate your pedal speed (RPM’s) to truly have a great fartlek training experience. You can also expect the same benefits too, such as increased VO2 Max, fat loss, endurance, and much more!
There are some disadvantages to this training example however. For starters, you’ll need quite a lot of uninterrupted space to ride along. If you are sprinting on your bike with near all-out efforts, you’ll need to make sure that you’re going to be safe and that you’re not going to put anyone else in harm either.
So, if you can find a track outside where you can ride your bike at, that would be awesome. Just make sure to check out all of your options to help give you a better idea of where the best place would be for you to perform your fartlek training sessions.