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The Fartlek

By Luna Collacchi

Experience
Beginner (1-2 years)
Time
52 minutes/day | 4 days/week
Good for
Athletic Performance, Increase Stamina
Equipment
Bands, Barbell, Bodyweight, Cable, Machine, Other, Pull up bar, Stationary Bike
Statistics
Average Cardio Intensity
50%
Average Exertion
50%
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 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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Day 1

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Circuit
Stationary Bicycling demonstrationPlay Stationary Bicycling demonstration
1A. Stationary Bicycling
2 sets, 5s, (rest 30s)
-Fartlek Cycling -Speed: 6-10-12-10-6
Show Alternative Exercises
Diamond Pushup demonstrationPlay Diamond Pushup demonstration
1B. Diamond Pushup
2 sets, 8 - 10 reps, (rest 30s)
-Speed: 31x1
Show Alternative Exercises
Circuit
Row Ergometer demonstrationPlay Row Ergometer demonstration
2A. Row Ergometer
3 sets, 5s, (rest 30s)
-Fartlek Rowing -Speed: 6-10-12-10-6
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
2B. Bodyweight Jump Squat
3 sets, 10 reps, (rest 30s)
Show Alternative Exercises
Circuit
Jump Rope: Basic Hop▶
3A. Jump Rope: Basic Hop
2 sets, 1.67s, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
3B. Chin-up
2 sets, 10 reps, (rest 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
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
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
4C. Plank
3 sets, 30s, (rest 15s)
Show Alternative Exercises

Day 2

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Circuit
Barbell Squat demonstrationPlay Barbell Squat demonstration
1A. Barbell Squat
3 sets, 8 - 10 reps, (rest 30s)
-70% of 1RM
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)
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
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
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
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
2B. Mountain Climber
4 sets, 20 reps, (rest 45s)
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
Show Alternative Exercises
Resistance Band Sprints demonstrationPlay Resistance Band Sprints demonstration
3B. Resistance Band Sprints
3 sets, 10 reps, (rest 15s)
Show Alternative Exercises
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
3C. Cable Standing Fly
3 sets, 15 reps, (rest 15s)
Show Alternative Exercises
Crunches▶
3D. Crunches
3 sets, 45s, (rest 15s)
Show Alternative Exercises

Day 3

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Circuit
Stationary Bicycling demonstrationPlay Stationary Bicycling demonstration
1A. Stationary Bicycling
2 sets, 5s, (rest 30s)
-Fartlek Cycling -Speed: 6-10-12-10-6
Show Alternative Exercises
Diamond Pushup demonstrationPlay Diamond Pushup demonstration
1B. Diamond Pushup
2 sets, 8 - 10 reps, (rest 30s)
-Speed: 31x1
Show Alternative Exercises
Circuit
Row Ergometer demonstrationPlay Row Ergometer demonstration
2A. Row Ergometer
3 sets, 5s, (rest 30s)
-Fartlek Rowing -Speed: 6-10-12-10-6
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
2B. Bodyweight Jump Squat
3 sets, 10 reps, (rest 30s)
Show Alternative Exercises
Circuit
Jump Rope: Basic Hop▶
3A. Jump Rope: Basic Hop
2 sets, 1.67s, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
3B. Chin-up
2 sets, 10 reps, (rest 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
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
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
4C. Plank
3 sets, 30s, (rest 15s)
Show Alternative Exercises

Day 4

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Circuit
Barbell Squat demonstrationPlay Barbell Squat demonstration
1A. Barbell Squat
3 sets, 8 - 10 reps, (rest 30s)
-70% of 1RM
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)
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
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
Tempo: 2/1/2/1
Show Alternative Exercises
Circuit
Row Ergometer demonstrationPlay Row Ergometer demonstration
2A. Row Ergometer
4 sets, 5 kilometers, (rest 45s)
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
2B. Mountain Climber
4 sets, 20 reps, (rest 45s)
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
Show Alternative Exercises
Resistance Band Sprints demonstrationPlay Resistance Band Sprints demonstration
3B. Resistance Band Sprints
3 sets, 10 reps, (rest 15s)
Show Alternative Exercises
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
3C. Cable Standing Fly
3 sets, 15 reps, (rest 15s)
Show Alternative Exercises
Crunches▶
3D. Crunches
3 sets, 45s, (rest 15s)
Show Alternative Exercises

Date Created: 1/4/2019, UTC


Last Updated: 5/29/2021, UTC

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