Free personalized workout plan

The Fartlek

By Luna Collacchi

Experience

Beginner (1-2 years)

Days per week

4 days

Time

57 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)
Increase Stamina (Female | Male)
Description

The ultimate workout for athletic performance. Getting ready for summer races? Weather it is a triathlon race, a swimming competition or the Spartan race, this workout will prepare you developing more

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Equipment

Bands, Barbell, Bodyweight, Cable, Machine, Other, Pull up bar, Stationary Bike

Average Exertion

50%

Average Cardio Intensity

50%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

57 minutes

Genders

Female, Male

Days per week

4 days

Goals

Athletic Performance (Female | Male)
Increase Stamina (Female | Male)
Description

The ultimate workout for athletic performance. Getting ready for summer races? Weather it is a triathlon race, a swimming competition or the Spartan race, this workout will prepare you developing more

Show More

Equipment

Bands, Barbell, Bodyweight, Cable, Machine, Other, Pull up bar, Stationary Bike

Avg Exertion

50%

Workout Type

Full Body

Avg Cardio Intensity

50%

Week 1



ExerciseSetsRepsRestNotes
1A. Stationary Bicycling2 sets300 reps30s
-Fartlek Cycling -Speed: 6-10-12-10-6
1B. Diamond Pushup
Diamond Pushup
2 sets8 - 10 reps30s
-Speed: 31x1
2A. Row Ergometer3 sets5s30s
-Fartlek Rowing -Speed: 6-10-12-10-6
2B. Bodyweight Jump Squat3 sets10 reps30s
3A. Jump Rope: Basic Hop
Jump Rope: Basic Hop
2 sets100 reps60s
3B. Chin-up
Chin-up
2 sets10 reps60s
4A. Barbell Good-morning3 sets15 reps15s
-Speed: 1-0-3-1
4B. Side Crunch With Leg Lift3 sets15 reps15s
-Slow pace
4C. Plank3 sets30s15s

ExerciseSetsRepsRestNotes
1A. Stationary Bicycling2 sets300 reps30s
-Fartlek Cycling -Speed: 6-10-12-10-6
1B. Diamond Pushup
Diamond Pushup
2 sets8 - 10 reps30s
-Speed: 31x1
2A. Row Ergometer3 sets5s30s
-Fartlek Rowing -Speed: 6-10-12-10-6
2B. Bodyweight Jump Squat3 sets10 reps30s
3A. Jump Rope: Basic Hop
Jump Rope: Basic Hop
2 sets100 reps60s
3B. Chin-up
Chin-up
2 sets10 reps60s
4A. Barbell Good-morning3 sets15 reps15s
-Speed: 1-0-3-1
4B. Side Crunch With Leg Lift3 sets15 reps15s
-Slow pace
4C. Plank3 sets30s15s

Date Created: 1/4/19, 1:09 PM


Last Updated: 9/12/20, 9:35 PM

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