“Fartlek training” is an invigorating way to spice up fitness days and speed up weight loss. This training method comes from Swedish Olympian and coach Gösta Holmér and translates appropriately to “speed play”. It offers a dynamic workout that will challenge your body, burn big calories and help you reach your fitness goals.
We spoke with a personal trainer who shares everything you need to know about fartlek training and how to implement it into your training.
What is Fartlek training?
“[Fartlek training] is a type of interval training where you vary your training intensity without actually stopping,” explains Domenic Angelino, CPT with International Personal Training Academy (IPTA). “If you run, this would mean alternating between sprinting and jogging regularly during the run without actually stopping.”
One of the main reasons why fartlek training differs from other forms of interval training is that you consciously adjust the training intensity based on how you feel. “If you feel [can] sprint, you can break into a sprint when you’re done. If you feel like you need to take some time to recover, you can slow down to a jog,” explains Angelino. “You can also change the intensity of each activity based on how [you feel]. You can sprint at a speed that feels appropriate for your current level of fatigue and motivation, and you can do the same with jogging.”
What are the benefits of Fartlek training?
A big advantage of fartlek training is its availability and durability. It’s much easier to get motivated to exercise if you have complete flexibility to adapt your exercise to your mood and abilities on any given day. Because, let’s face it: Some days you’re simply more motivated and energetic than others!
“[In addition,] Fartlek training can help you burn more calories overall because it helps you exercise at a higher intensity than you otherwise would have been able to through steady-state training, says Angelino. “This results in your body developing an oxygen debt, increasing the total amount of oxygen your body needs to take in over the next one to two days [to] fully recover from the exercise you did during your workout.”
Many individuals prefer fartlek training because of its built-in variety and flexibility. It keeps things interesting compared to traditional interval training, making you more likely to stick with it. “You choose when to challenge yourself, and each workout is a little different from all the others,” Angelino points out.
How to incorporate Fartlek training into your routine
When it comes to incorporating fartlek training into your routine, Angelino stresses not to overthink it. Only use fartlek training when you go for a run.
“You can substitute whatever part of your runs you feel comfortable replacing,” he says. “You can replace a running workout with speed training or all of them. This relates to one of speed training’s greatest strengths – its flexibility.”
Angelino says cardio should be done three to five days a week. That said, always listen to your body. “If you’ve had a really intense Fartlek session recently, it’s okay to take an extra day off this week,” explains Angelino. “If you feel well recovered between fartlek sessions, it’s fine to do an extra fartlek session.”
The ideal training time depends on how intense your workout is and how you feel as well. “In general, more intense workouts should be shorter,” says Angelino. “Easier workouts should be on the longer side. Depending on what you’re doing, aim for a session between 15 and 60 minutes long.”
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Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness and self-care topics to readers. Read more about Alexa
