Fartlek, which means "speed play" in Swedish,[1] is a form of interval training which puts stress on the whole aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that both aerobic and anaerobic systems can be put under stress. It differs from traditional interval training in that it is unstructured; intensity and/or speed can be varied whenever the athlete wishes.[2][3] Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise.
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Fartlek training was developed in 1937 by Swedish coach Gösta Holmér (1891–1983) and has been adopted by many physiologists since. It was designed for the downtrodden Swedish cross country running teams that had been thrashed throughout the 1920s by Paavo Nurmi and the Finns. Holmér's plan used a faster-than-race pace and concentrated on both speed and endurance training.[4]
This is the first session that was designed by Gösta Holmér for a cross country runner. This is also an example of what a fartlek session might look like, but fartlek sessions should be designed for an athlete's own event or sport, as well as catering to their individual needs. Sessions should be at an intensity that causes the athlete to work at 60% to 80% of his or her maximum heart rate. This should mean that the body will not experience too much discomfort while exercising. An athlete should also include a good warm up at the beginning of the session, and a cool down at the end of the session, to improve performance, minimize post-workout muscle soreness, to decrease the chances of injury and for other reasons.
One of the main reasons for the success of fartlek training is that it can be adapted to the needs of the individual. Unlike continuous training, fartlek training can benefit participants of field games such as football, field hockey, ultimate frisbee, lacrosse, basketball, tennis, cricket and rugby as it develops aerobic and anaerobic capacities which are both used in these sports.[5] To take this a step further, athletes can make the most of the flexibility of fartlek training by mimicking the activities which would take place during their chosen sport or event.
Fartlek Hill in Quantico, Virginia, on the grounds of United States Marine Corps Officer Candidates School, is named after fartlek training.[6] The hill is the central part of the fartlek-type physical training regularly conducted throughout the training cycle. The fartlek training done at Officer Candidate School differs from traditional fartlek training, however, by incorporating a number of calisthenic exercises at various intervals.