Friday Fartlek Run: Zwift Academy Tri 2020 Long Course Race Simulation - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Fartlek Session
Run Sessions Triathlon Training

Friday Fartlek Run: Zwift Academy Tri 2020 Long Course Race Simulation

At the end of an event when your body is fatigued is when you get tested the most. This session aims to build that fatigue early, so your body can experience and adapt to the stimulus making your more prepared for that stage of the event. All runners (and triathletes) can benefit from this higher intensity of training, especially athletes with events from 10km out to a marathon.

Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that is often used by runners and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

The inspiration for this session comes from Watts On Zwift. Although designed for a treadmill, I’ve modified it a little bit. You can read the full article here.

Zwift Academy Tri 2020 Long Course Race Simulation

  • 10min WU Level II;
  • 2x 1min Level III-IV, 1min Level I RI;
  • 3x
    • 1min Level V,
    • 2min Level IV,
    • 3min Level III,
    • 4min Level II,
    • 4min Level I;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) of ten minutes easy jogging at Level II.

First up is a build set to increase your Heart Rate (HR) and get your body fully warmed up for the main set to follow. Complete two reps building from Level III into Level IV within 60 seconds. Take a 60 second Rest Interval (RI) jogging at Level I after each reps.

The Main Set is made of three descending sets. Start each set with a minute at Level V, then decrease your intensity to Level IV for two minutes, then three minutes at Level III, next up is four minutes at Level II. Round out the set with four minutes jogging along at Level I for the Rest Interval (RI).

The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of ten minutes.

Finish with 10 minutes stretching to assist with the recovery.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.

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If you enjoyed this workout, here is a similar session I published.

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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