Fartlek, which means "speed play" in Swedish, is a form of conditioning which puts stress mainly on the aerobic energy system due to the continuous nature of this exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress. Most Fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise including cycling, rowing or swimming. Aerobic exercise refers to exercise that is of moderate intensity, undertaken for a long duration. ... In physics, intensity is a measure of the time-averaged energy flux. ... Aerobic exercise refers to exercise that is of moderate intensity, undertaken for a long duration. ... This article does not cite any references or sources. ... Aerobic exercise refers to exercise that is of moderate intensity, undertaken for a long duration. ... This article does not cite any references or sources. ...

Gösta Holmér

Fartlek training was developed in the 1930s by Swedish coach Gösta Holmér (1891-1983) and has been adopted by many physiologists since. When Fartlek was introduced in Sweden it quickened training worldwide; it was as innovative as any idea in athletics. It was designed for the downtrodden Swedish cross-country teams, which had been thrashed throughout the 1920s by Paavo Nurmi and the Finns. Holmér's plan used a faster-than-race pace and concentrated on both speed and endurance training Gustaf Richard Mikael Gösta Holmér (1891 - 1983) was a Swedish decathlete. ... Wikipedia does not yet have an article with this exact name. ... A womens 400m hurdles race on a typical outdoor red rubber track. ... Paavo Johannes Nurmi ( ) (June 13, 1897 Turku – October 2, 1973 Helsinki) was a Finnish runner. ...

Fartlek sessions

This is the first session that was designed by Gösta Holmér for a cross-country runner. This is also an example of what a Fartlek session might look like, but Fartlek sessions should be designed for an athlete's own event or sport — as well as catering for their individual needs. Sessions should be at an intensity that causes the athlete to work at 60% to 80% of their maximum heart rate, as outlined by the Karvonen Method. This should mean that their body will not experience too much discomfort while exercising. An athlete should also include a good warm up at the beginning of the session, and a cool down at the end of the session, to improve performance and to decrease the chances of injury and for other reasons. Heart rate is a term used to describe the frequency of the cardiac cycle. ... Warm up before exercising. ... After exercise a similar procedure to warming up must be followed in order to prevent discomfort. ...

• Warm up – easy running for 5 to 10 minutes.
• Steady, hard speed for 1.5-2 km ; like a long repetition.
• Rapid walking for about 5 minutes – recovery.
• Easy running interspersed with sprints of about 50 – 60 m, repeated until a little tired. – Start of speed work.
• Easy running with three or four "quick steps" now and then (simulating suddenly speeding up to avoid being overtaken by another runner).
• Full speed up hill for 175 – 200 m.
• Immediately, fast pace for 1 minute.
• The whole routine is then repeated until the total time prescribed on the training schedule has elapsed.

Advantages of Fartlek

Fitness benefits

One of the main reasons for the success of Fartlek training was that it can be adapted to the needs of the individual. Unlike continuous training, Fartlek training can benefit participants of field games such as soccer, field hockey and rugby, as it develops aerobic and anaerobic capacities which are both used in these sports. To take this a step further, athletes can make the most of the flexibility of Fartlek training by mimicking the activities which would take place during their chosen sport or event. Football is a ball game played between two teams of eleven players, each attempting to win by scoring more goals than their opponent. ... A game of field hockey in progress Field hockey is a popular sport for men and women in many countries around the world. ... Wally Lewis passing the ball in Rugby League State of Origin. ... Aerobic exercise refers to exercise that is of moderate intensity, undertaken for a long duration. ... This article does not cite any references or sources. ...

External links

• What is Fartlek?
• Advice on Fartlek training sessions