fartlek training workouts

Intense Hybrid Fartlek Training Workouts




Everyone knows how awesome fartlek training is at helping you to increase endurance, exercise adherence, fat loss, and much more! Whether you chose to perform your workouts outside at a park or inside on an elliptical machine, you can expect to enjoy all of the great benefits that come with this highly effective exercise protocol.

With all of the many different possibilities that exist out there for one to be creative with their fartlek training sessions, it’s easy for you to find yourself in a groove that you don’t want to get out of. This may be due to your comfort levels or some other underlying reason. Nevertheless, in this article we’ll go over some awesome ways to embark in an intense hybrid fartlek training workout.

fartlek training

Fartlek Training with Calisthenics

Ever thought about combining these two training methods together? Well, they actually compliment each other quite well to be honest. The beauty here is that calisthenics training doesn’t involve any added weight or fancy machines. This makes it very easy for you to be able to combine these two training protocols. This type of intense hybrid fartlek training workout is for the individual who desires to attain not only increased cardiovascular endurance and fat loss, but also increased muscle growth and power as well.




Here’s an example of what such a workout would look like:

  • Moderate jog for 5 minutes
  • Walk for 2 minutes
  • Sprint for 1 minute
  • Push ups 3 sets 10-20 repetitions
  • Dips (on a park bench) 3 sets 10-20 reps
  • Moderate jog for 5 minutes
  • Walk for 2 minutes
  • Sprint for 1 minute
  • Pull ups (on monkey bars) 3 sets 10-20 repetitions
  • Calf raises 3 sets 10-20 repetitions
  • Body weight lunges 3 sets 10-20 repetitions

fartlek training

Fartlek Training with Weights

I’m sure that you’ve seen it before: That person walking with a pair of dumbbells in each of their hands. Well, depending on your fitness level and your goals, this can be very beneficial for you. Another option for you is that you can wear ankle weights on both of your legs. This will add to the difficulty of each step you make. You can increase or decrease the weight based on how intense you chose to make your fartlek training workout. In addition, there’s also the option of wearing a weighted vest. Many athletes do this to help them improve their performance for a particular sport they’re in.

Fartlek Training with Cycling 

Fartlek training doesn’t have to consist of only running. Why not try it out on a bike? Fartlek training on a bike is a great way to enjoy all of the benefits of this exercise method all while keeping things fresh and interesting. You can expect an increased VO2 max, increased fat loss, and increased joy during your sessions, among many other noteworthy benefits. This is an awesome way to help keep you focused as you workout. If you’ve never done fartlek training on a bike before, no fear. It’s no different than with running. Simply manipulate your speed intervals to your liking and enjoy!

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