myworkouts.io

The Fartlek

Google Sheet Workout Export

By Luna Collacchi

Experience Intermediate (2-3 years)
Time 161 minutes/day | 4 days/week
Goals

Athletic Performance, Increase Stamina

Equipment

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


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Average Exertion
info-icon
50%
Average Cardio Intensity
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40%

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:

Full Body

Day 2:

Full Body

Day 3:

Full Body

Day 4:

Full Body


Day 1 - Full Body

Scroll to top

Circuit
Stationary Bicycling demonstrationPlay Stationary Bicycling demonstration
1A. Stationary Bicycling
2 sets, 5 min, (rest 30s)
-Fartlek Cycling -Speed: 6-10-12-10-6
Time between exercises: 60s
Show Alternative Exercises
Diamond Pushup demonstrationPlay Diamond Pushup demonstration
1B. Diamond Pushup
2 sets, 8-10 reps, (rest 30s)
-Speed: 31x1
Time between exercises: 60s
Show Alternative Exercises
Circuit
Row Ergometer demonstrationPlay Row Ergometer demonstration
2A. Row Ergometer
3 sets, 5 min, (rest 30s)
-Fartlek Rowing -Speed: 6-10-12-10-6
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
2B. Bodyweight Jump Squat
3 sets, 10 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Jump Rope: Basic Hop demonstrationPlay Jump Rope: Basic Hop demonstration
3A. Jump Rope: Basic Hop
2 sets, 2 min, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
3B. Chin-up
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Good-morning demonstrationPlay Barbell Good-morning demonstration
4A. Barbell Good-morning
3 sets, 15 reps, (rest 15s)
-Speed: 1-0-3-1
Time between exercises: 60s
Show Alternative Exercises
Side Crunch With Leg Lift demonstrationPlay Side Crunch With Leg Lift demonstration
4B. Side Crunch With Leg Lift
3 sets, 15 reps, (rest 15s)
-Slow pace
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
4C. Plank
3 sets, 30s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Full Body

Scroll to top

Circuit
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1A. Barbell Back Squat
3 sets, 8-10 reps, (rest 30s)
-70% of 1RM
Time between exercises: 60s
Tempo: 2/1/2/1
Show Alternative Exercises
Lateral Band Walk demonstrationPlay Lateral Band Walk demonstration
1B. Lateral Band Walk
3 sets, 12 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Glute Bridge demonstrationPlay Barbell Glute Bridge demonstration
1C. Barbell Glute Bridge
3 sets, 12 reps, (rest 30s)
-Back on plank -70% of 1RM
Time between exercises: 60s
Tempo: 2/1/2/1
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1D. Barbell Deadlift
3 sets, 10-12 reps, (rest 30s)
-75% of 1RM
Time between exercises: 60s
Tempo: 2/1/2/1
Show Alternative Exercises
Circuit
Row Ergometer demonstrationPlay Row Ergometer demonstration
2A. Row Ergometer
4 sets, 5 kilometers, (rest 45s)
-10 Intensity -Medium to fast pace
Time between exercises: 60s
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
2B. Mountain Climber
4 sets, 20 reps, (rest 45s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Wood Chop with Rope Attachment demonstrationPlay Wood Chop with Rope Attachment demonstration
3A. Wood Chop with Rope Attachment
3 sets, 15 reps, (rest 15s)
-Per side
Time between exercises: 60s
Show Alternative Exercises
Resistance Band Sprints demonstrationPlay Resistance Band Sprints demonstration
3B. Resistance Band Sprints
3 sets, 10 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
3C. Cable Standing Fly
3 sets, 15 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
3D. Crunches
3 sets, 45s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Full Body

Scroll to top

Circuit
Stationary Bicycling demonstrationPlay Stationary Bicycling demonstration
1A. Stationary Bicycling
2 sets, 5 min, (rest 30s)
-Fartlek Cycling -Speed: 6-10-12-10-6
Time between exercises: 60s
Show Alternative Exercises
Diamond Pushup demonstrationPlay Diamond Pushup demonstration
1B. Diamond Pushup
2 sets, 8-10 reps, (rest 30s)
-Speed: 31x1
Time between exercises: 60s
Show Alternative Exercises
Circuit
Row Ergometer demonstrationPlay Row Ergometer demonstration
2A. Row Ergometer
3 sets, 5 min, (rest 30s)
-Fartlek Rowing -Speed: 6-10-12-10-6
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
2B. Bodyweight Jump Squat
3 sets, 10 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Jump Rope: Basic Hop demonstrationPlay Jump Rope: Basic Hop demonstration
3A. Jump Rope: Basic Hop
2 sets, 2 min, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
3B. Chin-up
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Good-morning demonstrationPlay Barbell Good-morning demonstration
4A. Barbell Good-morning
3 sets, 15 reps, (rest 15s)
-Speed: 1-0-3-1
Time between exercises: 60s
Show Alternative Exercises
Side Crunch With Leg Lift demonstrationPlay Side Crunch With Leg Lift demonstration
4B. Side Crunch With Leg Lift
3 sets, 15 reps, (rest 15s)
-Slow pace
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
4C. Plank
3 sets, 30s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Full Body

Scroll to top

Circuit
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1A. Barbell Back Squat
3 sets, 8-10 reps, (rest 30s)
-70% of 1RM
Time between exercises: 60s
Tempo: 2/1/2/1
Show Alternative Exercises
Lateral Band Walk demonstrationPlay Lateral Band Walk demonstration
1B. Lateral Band Walk
3 sets, 12 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Glute Bridge demonstrationPlay Barbell Glute Bridge demonstration
1C. Barbell Glute Bridge
3 sets, 12 reps, (rest 30s)
-Back on plank -70% on 1RM
Time between exercises: 60s
Tempo: 2/1/2/1
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1D. Barbell Deadlift
3 sets, 10-12 reps, (rest 30s)
-75% of 1RM
Time between exercises: 60s
Tempo: 2/1/2/1
Show Alternative Exercises
Circuit
Row Ergometer demonstrationPlay Row Ergometer demonstration
2A. Row Ergometer
4 sets, 5 kilometers, (rest 45s)
Time between exercises: 60s
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
2B. Mountain Climber
4 sets, 20 reps, (rest 45s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Wood Chop with Rope Attachment demonstrationPlay Wood Chop with Rope Attachment demonstration
3A. Wood Chop with Rope Attachment
3 sets, 15 reps, (rest 15s)
-Per side
Time between exercises: 60s
Show Alternative Exercises
Resistance Band Sprints demonstrationPlay Resistance Band Sprints demonstration
3B. Resistance Band Sprints
3 sets, 10 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
3C. Cable Standing Fly
3 sets, 15 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
3D. Crunches
3 sets, 45s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 1/4/2019, UTC


Last Updated: 5/29/2021, UTC

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