The rhythm changes are one of the keys when train for any distance race from a 5 or 10 kilometers to longer distances like the marathon. And among all workouts rhythm changes we found, fartlek is the most prominent of all. Want to know how to do a fartlek workout?
As we went always to run, first before we start the series, it is to roll a bit to warm upand stretch well to avoid injury. Although the type of fartlek we will do depends on the race we are preparing and training phase in we are at all times, we will see the differenttypes of fartlek training we can do.
We tell you how to warm up before running .
The most common is the fartlek by time or Swedish fartlek. This mode requires’re very attentive to the timer intervals as it combines fast race with other slow race. For example, running two quick minutes and one recovery. The goal is to achieve and maintain the anaerobic threshold as long as you can, so no extension cords run fast phase however well you are, especially at first.
The other common version is the fartlek is Polish, also known as fartlek by distances where the stopwatch is not as important as the distances. You should note sections and cross them at different speeds. It is ideal for training on track, and you can do butt curves and straight retrieve, a return to 100% and a half of rest, etc. fartlek It is also easier to add an intermediate pace.
We climbed a degree of difficulty with fartlek pyramid, a variant of fartlek by time when the scheme 1-2-3-2-1 is followed. Thus, after heating it starts with a quick minute break followed by another, which in the next phase will be two fast and two off.
Here are three quick and three recovery to end a new phase of two and one a minute.Logically, the rapid pace of three minutes will be smoother than in phase one but the recovery will be the same.
The “original” fartlek, who invented in the 30s the Swedish Holmer and Olander, was tostage a natural terrain, a random uneven and obstacles circuit where the rider must improvise and speed up or slow down depending on the difficulty. This is a good option if you have the opportunity to run in areas with slopes, climbing to stop and controlling the descent.
We ended up with the most difficult yet: the fartlek by pulsations, recommended for experienced riders. As the name suggests, the pulsations will punctuate as phases alternate increased rate up to a frequency of 180 beats a recovery up to 145 beats down. It is imperative to have a heart rate monitor .
- At first, try the free fartlek, guided by your feelings.There is plenty of time to improve.
- Respect the limits of time, distance, heart rate, etc.to get a good result.
- Do not forget to warm up and stretch well before and after fartlek.When you’re done, wheel a bit to relax.
- If you do fartlek group is better than all may have a similar level.
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