Fartlek

Introduction

Fartlek means SPEED GAME "; it is a sports training technique, introduced in 1930 by the Swedish coach Gösta Holmer, which finds significant application in aerobic and mixed sports.

The fartlek is based on the parallel training of speed and resistance and could currently be classified as a High Intensity (HI - high intensity) Interval Training (IT - interval training): signed HIIT.
In the fartlek the "intensity of exercise" varies constantly, as well as the duration of the stimuli, the number of repetitions or rhythm variations, and the duration of recoveries (which are STRICTLY active, that is, which take place by reducing the effort but without stopping).

Peculiarity of fartlek: multiplicity of stimuli

In addition to being distinguished by the stimulus of speed and resistance to speed, in fartlek, the concept of repeated is that of rhythm variation they are very difficult to isolate; to an inexperienced reader, this distinction may seem like a "trifle ... in fact, it is the main feature (and its effectiveness) that made the fartlek technique famous.
In order to convey these concepts (perhaps excessively technical for the average reader) more effectively, we will try to briefly explain the difference between rhythm variation and repetition; only later will we bring an example of fartlek training applied to running.
Change of rhythm: it is an INTERVALED training technique which involves increasing and reducing the intensity of effort within the SAME REPEAT. The rhythm variations can be applied to a 45 "training session in which the athlete NEVER stops. They are useful for reaching high intensity levels and stimulating the anaerobic threshold also enhancing the metabolic disposal of the lactic acid produced.
Repeated: similarly to the rhythm variation, this technique is also INTERVALED. The big difference with respect to the rhythm variation consists in the exercise breaks; while the repetitions aim to develop the active elimination of fatigue and do NOT involve interruptions, the repetitions are typically separated from the passive recovery. Generally they are used to reach HIGHER intensity levels or to favor the psychological approach to very long or demanding workouts (an athlete who runs 90 "continuously, psychologically gets much more tired than one who runs 15" x 6 times even if with only one minute of recovery between them).
Now, let's try to compare the 3 running workouts for an athlete with an emphasis on developing the anaerobic threshold:

1. Training for rhythm variations, 80 "total: 10" warm-up; 4 rhythm increases from 10 "to 3-5% above the anaerobic threshold interspersed with 4 rhythm reductions to 60% of the total beats; 10" cool-down.
2. Repetition training, 70 "total: 10" warm-up; 7 repetitions of 1000 meters at 10% above the anaerobic threshold, interspersed with 3 "of passive recovery; 10" of cool-down.
3. Fartlek workout, 60 "total: 10" warm-up; 1 repetition of 2000 meters or 2 repetitions of 1000m interspersed with 3-5 "of fast walking; 5" of fast walking; 20 "running at 60% of maximum heart rate with generic rhythm variations with MAXIMUM speed increase; 5" gentle running with micro-clicks (few steps); 1 repeat of 200m at maximum speed; 1 "recovery by walking at a fast pace.

Fartlek: when to use it

As can be seen from the examples above, fartlek is an extremely different training method from the other two techniques. While the rhythm variations and the repetitions are VERY precise techniques, which are planned on the basis of aptitude tests and, if you like, a little boring but certainly more targeted, fartlek boasts an "extreme flexibility of application and demonstrates a very useful heterogeneity to the emotional involvement of athletes; in two words, fartlek is fun!
It lends itself very much to the athletic preparation of team sports (football, rugby, hockey, etc.) and to the less specific phases of cross-country sports (cycling, running, rowing, canoeing, etc.); the fartlek is shorter and stimulates both the anaerobic threshold and the lactacid metabolism, speed and reactivity, while the other two strategies, to have a similar effect, are operator dependent and require more differentiated programming / planning.

In conclusion, fartlek can be considered a widely used supertechnic; it lends itself (more than the others) to the preparation of team sports and in the training of the very young or amateurs. On the other hand, an elite athlete who engages in cross-country or half-country activities certainly needs a greater development of the anerobic threshold or lactic acid power, and less muscle speed and / or reactivity, therefore, will benefit more from training sessions including rhythm variations and scheduled repeats.