Workout overview

Distance: 21.719 km

Zone distribution

Z1: 69 m

Z2: 1540 m

Z3: 20110 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
7%
93%
0%
0%
0%

"Fartlek" - Swedish for speed-play - runs are designed to inject additional stimulus into what is otherwise a base or endurance run. These short bursts of speed help teach your body to recover while still maintaining a strong pace. The key with a fartlek run is that you surge from a solid endurance pace and then return right back to that pace. You should not need to slow down below your base pace to recover. Consistent fast running is a key part of building the sort of anaerobic capacity and power you will need to smash your 5K PR.

✓ Available in Zwift More workouts like this

  • Progressive Threshold Over-Under

    12.9 km | 252 SP

  • Steady Base High

    11.7 km | 209 SP

  • Long Fartlek

    21.7 km | 391 SP

  • Long Hills

    10.1 km | 168 SP

  • 2mi Threshold

    10.5 km | 165 SP

Similar workouts

  • Long Fartlek

    21.7 km | 391 SP

  • Long Fartlek

    19.3 km | 306 SP

  • Long Fartlek

    19.3 km | 306 SP

  • Long Base High

    16.5 km | 294 SP

  • Steady Base High

    14.5 km | 238 SP

  • The Long Run (8mi)

    13.2 km | 324 SP

  • The Long Run (7mi)

    11.6 km | 282 SP

  • The Long Run (6mi)

    10 km | 240 SP

  • Threshold Short Over-Under

    11.3 km | 251 SP

  • The Long Run (9mi)

    14.8 km | 376 SP

  • Long Fartlek

    8 km | 138 SP

  • The Long Run (8mi)

    13.2 km | 328 SP