What is Fartlek training?

Fartlek training is a Swedish term meaning ‘speed play’ and is a variation on continuous training as it combines continuous training with short bursts of higher intensity work periods at regular stages throughout the session.

What are the benefits of Fartlek training?

Fartlek training enbables both the aerobic and anaerobic energy systems to be trained and is thererfore appropriate for the training of sports that require a high level of aerboic fitness, but also the ability to perform explosively over short periods of time. Fartlek training is particulary useful in the training for team sports such as Australian Rules Football or soccer but is also just as useful for an individual who is trying to achieve a healthier lifestyle, without training for a specifc sport.

If you're training for a sport: The benefits of this style of training is that the periods of ‘work’ can be at set times in accordance with what a coach, fitness instructor or a performer desires so that you can tailor training to ensure you meet required demands of your sport.

This decision can be based on a real life work-rest ratio of the sport the athlete is training for. For example, an average AFL footballer works at a 1:3 work-rest ratio, so your training would be designed to those standards, so that on-field, you possess the fitness levels that are needed.

If you're training for a healthier lifestyle rather than a specific sport: Fartlek training is commonly used as the second step to fitness following a fortnight of continuous training. This is due to fartlek training being highly intense. It places more strain on your heart and lungs then other forms of training so it is important to develop a base level of fitness to avoid injury. 

Once you have a base level of fitness though, fartlek training will whip you into shape faster than any other training as you sprint, jog and walk all under fatigue. In the walk and jog phase, your body is given time to recover, meaning you can perform at a higher intensity for longer during the sprint phase of your work-out.

Fartlek training is efficient as a means of losing fat and body-weight. This is because heart-rate and breathing-rate will be elevated higher than usual during exercise and will stay elevated after the completion of training, burning fat for longer.

How do i implement Fartlek training?

To carry out fartlek training all you will need is stop watch, some cones and a willing worker!

Fartlek training can be implemented by distance (metres), or by times (seconds).

A popular way of implementing fartlek training is by going to a 400m athletics track and placing three different coloured cones around the track, each coloured cone representing one of sprint/ jog/ walk. 100m sprint, 75m jog, 25m walk and repeat for as long as you desire.

Another way of implenting fartlek training is by going by times. 30 seconds sprint, 10 second jog, 5 second walk for as long as you desire is a good start.