Fartlek - Training Method

Question 1

What is a fartlek session?

Answer 1

Combines continuous running with random bursts of speed, increasing contribution of anaerobic energy systems

Question 2

What are benefits of fartlek session?

Answer 2

• More closely mimics intermittent sports (eg: soccer, afl, etc.)
• Suited for intermediate/advanced runners as added complexity

Question 3

What must be included when setting out a fartlek session?

Answer 3

• Frequency
• Intensity (for both aerobic parts and anaerobic bursts)
• Time

Question 4

How long does a fartlek have to go for as a minimum?

Answer 4

Minimum 20 minutes, and more for advanced athletes

Question 5

How can you overload a fartlek session?

Answer 5

• Incresing overall time
• Increasing duration of each burst
• Increasing intenisty of each burst
• Increasing intensity of aerobic part
• Increasing frequency of bursts

Question 6

What intensity should aerobic part be carried out at?

Answer 6

70-80% Max Heart Rate

Cannot say 85% Max heart rate

Question 7

What intensity should the anaerobic bursts be carried out?

Answer 7

• 85-95% Max Heart Rate
• 90% Max HR is sweet spot
• 85% is too close to aerobic training zone
• 95% is too lose to a ATP-PC

Question 8

Why can an athlete not be expected to work at 85% Max HR for the aerobic part of fartlek?

Answer 8

• 85% Max HR is LIP
• When athlete completes anaerobic bursts, they will accumlate hydrogen ions
• Thus, body will redirect some oxygen to oxygenate accumulated hydrogen ions
• Hence, body cannot work at LIP as not all oxygen supply avaliable is being spent at working at a high aerobic intensity

Question 9

Give an example of an ideal fartlek session

Answer 9

Exercie: Fartlek run
Duration: 30 minutes
Intensity:
* 70% max Heart Rate for aerobic periods for 60 seconds
* 90% max Heart Rate for anaerobic burtss for 20 seconds