Swedish Style Woodland Fartlek 45 min
A 45 minute fartlek on forest trails in the spirit of Gösta Holmér, with varied efforts from 20 seconds to 3 minutes run by feel over the terrain.
- Duration
- 45 min
- Distance
- 8.3 kmestimated
- Effort
- 48
- Level
- Intermediate
- Focus zone
- Tempo
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy 10 min on soft trails | 10 min | 68-78% HRmax72-82% FTP |
| 2 | IntervalTempo 3 min steady, settle in | 3 min | 78-86% HRmax82-89% FTP |
| 3 | RecoveryRecovery Easy jog | 1 min | 55-68% HRmax60-72% FTP |
| 4 | IntervalAnaerobic 30 s fast and relaxed | 30 s | 92-100% HRmax113-130% FTP |
| 5 | RecoveryRecovery Easy jog | 90 s | 55-68% HRmax60-72% FTP |
| 6 | IntervalThreshold 2 min strong, use a climb | 2 min | 88-92% HRmax95-101% FTP |
| 7 | RecoveryRecovery Jog until recovered | 2 min | 55-68% HRmax60-72% FTP |
| 8 | IntervalSprint 20 s quick burst | 20 s | 85-100% HRmax130-160% FTP |
| 9 | RecoveryRecovery Easy jog | 100 s | 55-68% HRmax60-72% FTP |
| 10 | IntervalVO2max 90 s hard to a landmark | 90 s | 92-98% HRmax104-112% FTP |
| 11 | RecoveryRecovery Jog 2 min | 2 min | 55-68% HRmax60-72% FTP |
| 12 | IntervalTempo 3 min steady over the terrain | 3 min | 78-86% HRmax82-89% FTP |
| 13 | RecoveryRecovery Easy jog | 1 min | 55-68% HRmax60-72% FTP |
| 14 | IntervalVO2max 45 s fast, flat or downhill | 45 s | 92-98% HRmax104-112% FTP |
| 15 | RecoveryRecovery Easy jog | 75 s | 55-68% HRmax60-72% FTP |
| 16 | IntervalVO2max 1 min hard | 1 min | 92-98% HRmax104-112% FTP |
| 17 | RecoveryRecovery Easy jog | 2:30 min | 55-68% HRmax60-72% FTP |
| 18 | Cool-downRecovery Easy jog home | 10 min | 55-68% HRmax60-72% FTP |
About this workout
Fartlek began in the forests of Sweden in the late 1930s, when coach Gösta Holmér had his runners mix fast and easy running freely over the terrain. The idea was to run fast when it felt right and ease off when needed, with no track and no stopwatch. This session keeps that spirit but gives the efforts a loose order, so you have a plan to follow.
Warm up for ten minutes on soft trails. Then work through a mix of efforts, a three minute steady section, short bursts of 20 to 45 seconds, a strong two minute push up a climb and a hard 90 seconds to a landmark, each followed by easy jogging. Cool down for ten minutes. Run everything by feel and use the terrain. Climbs make the efforts harder, descents let you open up the stride.
This suits intermediate runners who enjoy trails or cross country. If you know your woods well, move the efforts to fit the hills.
Tips
- Pick a landmark such as a tree or a bend for each hard effort.
- Shorten your stride on roots and loose ground.
- Jog until you feel ready before each effort, the times are a guide.
Origin
Based on the speed play method developed by Swedish coach Gösta Holmér in the late 1930s.
Good forTrail5k10k
Season phaseBaseBuild