The Fartlek

By Luna Collacchi

	Intermediate (2-3 years)
	161 minutes/day \| 4 days/week
	Athletic Performance, Increase Stamina
	Stationary Bike, Bodyweight, Rowing Machine, Jump Rope, Pull up bar, Barbell, Squat Rack, Mini Loop Bands, Other, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Loop Bands, Single D-Handle Attachment Show More

Average Exertion

Average Cardio Intensity

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 resistance in a fun way.

The change of speed will make you spend more energies, consuming more calories and forcing your body to improve adaptation.

This workout is going to be effective if you are preparing a 5k or 10k in running or 1.5k swimming (but only on a cardio level, not a specific training for swimming)

Important: Do not perform this workout in proximity of a race or during competition season.

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Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1

Exercise		Sets	Reps	Rest
Circuit #1 - 2 rounds Rest 30s between rounds
1A.Stationary Bicycling See Exercise Notes		2 rounds	5 min	0s
1B.Diamond Pushup See Exercise Notes		2 rounds	8-10 reps	30s
Circuit #2 - 3 rounds Rest 30s between rounds
2A.Row Ergometer See Exercise Notes		3 rounds	5 min	0s
2B.Bodyweight Jump Squat		3 rounds	10 reps	30s
Circuit #3 - 2 rounds Rest 60s between rounds
3A.Jump Rope: Basic Hop		2 rounds	2 min	0s
3B.Chin-up		2 rounds	10 reps	60s
Circuit #4 - 3 rounds Rest 15s between rounds
4A.Barbell Good-morning See Exercise Notes		3 rounds	15 reps	0s
4B.Side Crunch With Leg Lift See Exercise Notes		3 rounds	15 reps	0s
4C.Plank		3 rounds	30s	15s

Day 2

Exercise		Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 30s between rounds
1A.Barbell Back Squat See Exercise Notes		3 rounds	8-10 reps	0s
1B.Lateral Band Walk		3 rounds	12 reps	0s
1C.Barbell Glute Bridge See Exercise Notes		3 rounds	12 reps	0s
1D.Barbell Deadlift See Exercise Notes		3 rounds	10-12 reps	30s
Circuit #2 - 4 rounds Rest 45s between rounds
2A.Row Ergometer See Exercise Notes		4 rounds	5 kilometers	0s
2B.Mountain Climber		4 rounds	20 reps	45s
Circuit #3 - 3 rounds Rest 15s between rounds
3A.Wood Chop with Rope Attachment See Exercise Notes		3 rounds	15 reps	0s
3B.Resistance Band Sprints		3 rounds	10 reps	0s
3C.Cable Standing Fly		3 rounds	15 reps	0s
3D.Crunches		3 rounds	45s	15s

Day 3

Exercise		Sets	Reps	Rest
Circuit #1 - 2 rounds Rest 30s between rounds
1A.Stationary Bicycling See Exercise Notes		2 rounds	5 min	0s
1B.Diamond Pushup See Exercise Notes		2 rounds	8-10 reps	30s
Circuit #2 - 3 rounds Rest 30s between rounds
2A.Row Ergometer See Exercise Notes		3 rounds	5 min	0s
2B.Bodyweight Jump Squat		3 rounds	10 reps	30s
Circuit #3 - 2 rounds Rest 60s between rounds
3A.Jump Rope: Basic Hop		2 rounds	2 min	0s
3B.Chin-up		2 rounds	10 reps	60s
Circuit #4 - 3 rounds Rest 15s between rounds
4A.Barbell Good-morning See Exercise Notes		3 rounds	15 reps	0s
4B.Side Crunch With Leg Lift See Exercise Notes		3 rounds	15 reps	0s
4C.Plank		3 rounds	30s	15s

Day 4

Exercise		Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 30s between rounds
1A.Barbell Back Squat See Exercise Notes		3 rounds	8-10 reps	0s
1B.Lateral Band Walk		3 rounds	12 reps	0s
1C.Barbell Glute Bridge See Exercise Notes		3 rounds	12 reps	0s
1D.Barbell Deadlift See Exercise Notes		3 rounds	10-12 reps	30s
Circuit #2 - 4 rounds Rest 45s between rounds
2A.Row Ergometer		4 rounds	5 kilometers	0s
2B.Mountain Climber		4 rounds	20 reps	45s
Circuit #3 - 3 rounds Rest 15s between rounds
3A.Wood Chop with Rope Attachment See Exercise Notes		3 rounds	15 reps	0s
3B.Resistance Band Sprints		3 rounds	10 reps	0s
3C.Cable Standing Fly		3 rounds	15 reps	0s
3D.Crunches		3 rounds	45s	15s

Date Created: 1/4/2019, UTC

Last Updated: 5/29/2021, UTC

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