Continuous & Fartlek TrainingContinuous & Fartlek Training

14/10/2013SHMD 139

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• CONTINUOUS training involves LONG, SLOW, DISTANCE exercise.

• It is performed at a CONSTANT RATE WITHOUT REST.

• Training at first should be at 60% of maximum heart rate,

increasing to 75-80% of maximum heart rate (progression).

• If performed correctly CONTINUOUS training improves

CARDIOVASCULAR and MUSCULAR STAMINA.

Continuous TrainingContinuous Training

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250 250

225 225

200 200

175 175

150 150

125 125

100 100

75 75

50 50

25 25

00:00:00 0:10:00 0:20:00 0:30:00 0:40:00 0:50:00 1:00:00

HR [bpm] HR [bpm]

Time

PersonExerciseSportNote

DateTimeDuration

Selection

Max. HRHeart rate Limits 1

Limits 2Limits 3

MARK MCLAREN01012801Runningall way to pendine non stop soft sand at start and med NW wind

02:47:07 PM7/7/01

1:07:19.70:00:00 - 1:07:15 (1:07:15.0)

183 147 / 162 144 - 166

146 - 166 144 - 166

1147 bpm

Time: 0:23:20 HR: 143 bpm

Heart Rate during Continuous TrainingHeart Rate during Continuous Training

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Fartlek TrainingFartlek Training

• Fartlek is a Swedish word meaning “speedplay”.

• Training method that blends continuous training with interval training

• In this form of training the In this form of training the INTENSITY INTENSITY and and TYPE TYPE of exercise are varied.of exercise are varied.

• This is done by changing the This is done by changing the PACE, TERRAIN PACE, TERRAIN and and STYLESTYLE of training. of training.

• The variable intensity and continuous nature of the exercise places stress

on both the aerobic and anaerobic systems.

• Fartlek training is generally associated with running, but can include

almost any kind of exercise.

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Why?

Fartlek TrainingFartlek Training

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Fartlek TrainingFartlek Training

• Fartlek training differs from interval training:

• Interval training involves specific timed or measured segments.

• Fartlek sessions:

– more unstructured.

– Work-rest intervals are based on how the body feels.

– You can experiment with changing pace.

– More flexible and not as demanding as interval training.

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Fartlek SessionsFartlek Sessions• Should be designed for an athlete's own event/sport.

• Be specific to their individual needs.

• Frequency: 3-4 (beginner); 8-10 (advanced).

• Intensity: 60% to 80% of maximum heart rate.

• Time: 45 min.

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Beginner SessionBeginner Session

• Introduce short periods of slightly higher pace into your normal runs.

• Maintain the faster pace for a short distance or time intervals, such

as 200m or 30 seconds.

• The intervals can vary throughout the workout,

• Use landmarks such as streetlights or telephone poles to mark your

segments.

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Typical ProgramTypical Program

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