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 | 288 SP

  • Steady Base High

    11.7 km | 229 SP

  • Long Fartlek

    21.7 km | 422 SP

  • Long Hills

    10.1 km | 186 SP

  • 2mi Threshold

    10.5 km | 179 SP

Similar workouts

  • Long Fartlek

    21.7 km | 422 SP

  • Long Fartlek

    19.3 km | 327 SP

  • Long Fartlek

    19.3 km | 327 SP

  • Long Base High

    16.5 km | 323 SP

  • 4. The Long Run (10mi)

    16 km | 312 SP

  • Steady Base High

    14.5 km | 260 SP

  • 3. Long Fartlek

    14 km | 281 SP

  • 3. The Long Run (8mi)

    13.2 km | 300 SP

  • The Long Run (8mi)

    13.2 km | 300 SP

  • Threshold Short Over-Under

    11.3 km | 286 SP

  • The Long Run (7mi)

    11.6 km | 261 SP

  • 3. The Long Run (7mi)

    11.6 km | 261 SP