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Fit Tip

Workout of the Week

Indoor Fartlek "Play Training" Workout

Fartlek training was developed in the 1930s in Sweden. Fartlek means

“speed play” in Swedish. This type of workout involves various modes of

exercise performed in brief intervals. See the outline below for an

explanation of the Rate of Perceived Exertion (RPE) to determine your

intensity for each interval.

Protocol: Randomize 2-, 4- or 6-minute bouts of exercise on different

pieces of equipment, changing modes, intensities and duration in an

unstructured or random order. Below is an example with a treadmill, an

elliptical trainer and a cycle:

Round 1: treadmill (2 minutes), elliptical trainer (4 minutes), cycle (6 minutes);

Round 2: elliptical trainer (6 minutes), cycle (4 minutes), treadmill (2 minutes);

Round 3: cycle (4 minutes), treadmill (4 minutes), cycle (4 minutes).

Intensity: For the 2-minute duration, the train at an RPE of 15 (hard); for the 4-minute duration, at an RPE of 13 (somewhat hard); and for the 6-minute duration, at an RPE of 12 (between light and somewhat hard).

Mode: Fartlek training uses multiple modes; specifics depend primarily on availability; therefore, if you do not have a treadmill, elliptical and cycle at your disposal, you can use other forms such as walking, jump rope, cross trainer, etc.

Duration: 20–60 minutes of continuous cardiorespiratory exercise.

Comments: Indoor Fartlek play training adds variety and fun to a workout because it can be constantly changing.

Rating of Perceived Exertion Scale

This scale is based upon your personal exertion and body's response. Everyone will be different, so work to the level as defined below according to you individual fitness level:

6.no exertion at all: analogous to sitting and relaxing

7.extremely light: very easy standing movement

8.

9.very light: an intensity similar to casual walking

10.

11.light: an intensity comparable to a light warm-up

12.

13.somewhat hard: an intensity that feels mildly challenging

14.

15.hard: an intensity that feels difficult

16.

17.very hard: a very demanding workout intensity

18.

19.extremely hard: a rigorous intensity that cannot be maintained

20.maximal exertion: all-out exercise exertion