Fartlek training is a type of interval training that involves alternating periods of high-intensity effort with periods of lower-intensity recovery. The word “fartlek” means “speed play” in Swedish and is a popular training technique among runners.
Want to improve your treadmill sessions? Learn how with our proven tips for treadmill workouts!
However, you don’t have to be a runner to benefit from fartlek training. In this blog post, we’ll discuss the benefits of Treadmill Fartlek Training workouts and provide sample workouts for all fitness levels.
Fun and Effective Treadmill Fartlek Training: Techniques, Benefits, and Plans”:
| Workout Component | Scientific Explanation | Reference Data |
|---|---|---|
| Fartlek Training | Fartlek training combines elements of continuous and interval training, helping to improve speed, endurance, and aerobic capacity. | Reaburn, P., & Dascombe, B. (2008). Endurance performance in masters athletes. European Review of Aging and Physical Activity, 5(1), 31-42. |
| Variable Intensity | Varying the intensity during Fartlek workouts can help keep the training engaging, reduce the risk of injury, and enhance overall fitness. | Saltin, B. (1991). The physiology of competitive distance running. In The Marathon: Physiological, Medical, Epidemiological, and Psychological Studies (pp. 3-15). Springer, New York, NY. |
| Treadmill Fartlek | Treadmill Fartlek training allows for a controlled environment to experiment with various speeds, inclines, and durations during a single workout. | Laursen, P. B., & Jenkins, D. G. (2002). The scientific basis for high-intensity interval training. Sports medicine, 32(1), 53-73. |
Benefits of Treadmill Fartlek Training Workouts:
Improves cardiovascular health:
Fartlek training is a type of high-intensity interval training that has been shown to improve cardiovascular health and endurance.
Increases calorie burn:
The high-intensity periods of fartlek training can help you burn more calories than traditional steady-state cardio.
Time-efficient workout:
Fartlek training can be time-efficient, as you can get a lot done in a shorter amount of time.
Improves mental toughness:
Fartlek training can help improve your mental toughness and ability to push through discomfort.
Beginner Treadmill Fartlek Training Workout:
Warm-up:
5 minutes at a moderate pace
Workout:
5 minutes at a high-intensity pace (around 80-90% of your maximum effort) followed by 5 minutes at a low-intensity pace (around 50-60% of your maximum effort). Repeat for a total of 30 minutes.
Cool-down:
5 minutes at a moderate pace
This workout consists of 5-minute intervals of high-intensity effort followed by 5 minutes of lower-intensity recovery. Focus on maintaining proper form and gradually increasing your effort level over time.
Intermediate Treadmill Fartlek Training Workout:
Warm-up:
5 minutes at a moderate pace
Workout:
30 seconds at a high-intensity pace (around 90-100% of your maximum effort) followed by 30 seconds at a low-intensity pace (around 60-70% of your maximum effort). Repeat for a total of 20 minutes.
Cool-down:
5 minutes at a moderate pace
This workout consists of shorter intervals of high-intensity effort followed by shorter periods of recovery. This workout will challenge your cardiovascular endurance and mental toughness.
Advanced Treadmill Fartlek Training Workout:
Warm-up:
5 minutes at a moderate pace
Workout:
2 minutes at a high-intensity pace (around 90-100% of your maximum effort) followed by 1 minute at a low-intensity pace (around 50-60% of your maximum effort). Repeat for a total of 45 minutes.
Cool-down:
5 minutes at a moderate pace
This workout consists of longer intervals of high-intensity effort followed by shorter periods of recovery. This workout will challenge your cardiovascular endurance and mental toughness.
Tips for Maximizing Treadmill Fartlek Training Workouts:
Gradually increase your effort level:
Start with shorter intervals and gradually increase your effort level over time.
Listen to your body:
Pay attention to how you feel and adjust your pace and effort level accordingly.
Use proper form:
Maintain good posture and proper form to avoid injury.
Vary your workouts:
Mix up your workouts by changing the length and intensity of your intervals to keep your body challenged and avoid plateauing.
Conclusion:
Incorporating Treadmill Fartlek Training Workouts into your fitness routine can help improve cardiovascular health, increase calorie burn, and improve mental toughness.
John
John Smith is a passionate and experienced gym instructor, dedicated to empowering individuals to become the best versions of themselves through fitness. With over 10 years of professional experience, John has become a trusted authority in the health and wellness industry. Having worked with clients of all ages and fitness levels, John has developed a unique approach that combines a deep understanding of human anatomy and physiology with personalized fitness programs tailored to each client's goals and abilities. John's friendly and motivating demeanor enables him to build strong relationships with clients, guiding them on their journey to optimal health and wellness.