Fartlek, a Swedish term that means "speed play," is a form of interval training that can be effective in improving your aerobic fitness and endurance. Fartlek training involves varying your pace throughout the effort, alternating between moderate segments and hard efforts.
This workout consists of two 14 minute efforts. Each effort has 10 minutes at a moderate intensity with 4 minutes of hard work interspersed throughout the effort.
4 minutes Moderate.
1 minute Hard.
3 minutes Moderate.
1 minute Hard.
2 minutes Moderate.
1 minute Hard.
1 minute Moderate.
1 minute Hard.
Recovery 3 minutes then repeat.
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VO2 Max
Typical VO2 max workouts are built using repetitions that you could sustain for a maximum of 4-8 minutes, with active recovery between effort (with a total volume of 10 to 20 minutes at VO2 max). The pace is very similar to the 2-3 km race pace for runners.
This workout consists of four 4 minute...
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Strength Training
A workout like no other. Strength training on the bike.
Four 4 minute efforts followed by four 2 minute efforts.
Each effort is spent half stand half seated. The key is to maintain the standing resistance when you sit down.
After you have found the 'right' resistance out of the saddle, you must... -
Staircases
Nine sets of stairs, each consisting of four equal steps of increasing intensity.
First step easy, second step moderate, third step hard, final step very hard.
1 x 8 minutes staircase
3 x 4 minutes staircase
5 x 2 minutes staircase
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