S&C Fartleks

Fartleks are a great method of building aerobic capacity via interval training, and involve switching speed and intensity of work and rest repeatedly

Routine exercises

Click on each exercise in the table below for videos, tips and more info

Return to Bodyweight Workouts for Ultimate
ExerciseWeekSetsRepsRestTempo
Conditioning: Do one of the following
Fartlek Session 1
Any Exercise-11 min work2 mins-
Any Exercise-12 mins work2 mins-
Any Exercise-11 min work2 mins-
Any Exercise-12 mins work2 mins-
Any Exercise-14 min work2 mins-
Any Exercise-12 mins work2 mins-
Any Exercise-11 min work2 mins-
Any Exercise-12 mins work2 mins-
Any Exercise-11 min work2 mins-
You can do any exercise you like! Click 'Any Exercise' for more detailed suggestions, but cycling & running work well.
Complete a 5 minute warm up before the session and 5 minute cool down afterwards.
Fartlek Session 2
Any Exercise-110s work50s passive recovery between reps-
Any Exercise-120s work20s passive recovery between reps-
Any Exercise-130s work30s passive recovery between reps-
Any Exercise-140s work40s passive recovery between reps-
Any Exercise-150s work3 minutes-
Repeat the whole thing 3 times.
You can do any exercise you like! Click 'Any Exercise' for more detailed suggestions, but cycling & running work well.
Complete a 5 minute warm up before the session and 5 minute cool down afterwards.
Fartlek Session 3
Any Exercise-22 min work1 min-
Any Exercise-12 mins work4 mins-
Any Exercise-24 min work2 mins-
Any Exercise-14 mins work4 mins-
Any Exercise-18 min work--
You can do any exercise you like! Click 'Any Exercise' for more detailed suggestions, but cycling & running work well.
Complete a 5 minute warm up before the session and 5 minute cool down afterwards.