Fartlek Session

Friday Fartlek Run: Zwift Academy Tri 2020 VO2max Booster

VO2 Max efforts help to build your engine. A bigger engine means you can be more efficient at lower intensities, leaving more in reserve to go faster. 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 VO2max Booster

  • 10min WU Level II;
  • 30sec Level II;
  • 30sec Level III;
  • 30sec Level IV;
  • 30sec Level IV+;
  • 2min Level I;
  • 2min Level V, 1min Level I RI;
  • 4min Level IV+, 2min Level I RI;
  • 6min Level IV, 3min Level I RI;
  • 4min Level IV+, 2min Level I RI;
  • 2min Level V, 1min Level I RI;
  • 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 four, 30 second reps. Start at Level II for the first rep, then Level III for the second rep, increase to Level IV for the third rep and then at the top end of Level IV for the final rep.

Take a two minute Rest Interval (RI) jogging at Level I prior to starting the main set.

The Main Set is made of five reps of different durations and subtle changes in intensity. The first rep is two minutes long at Level V. Take a one minute Rest Interval (RI) jogging at Level I prior to the next rep.

The second rep is at top end of Level IV for four minutes, prior to a two minute Rest Interval (RI) jogging at Level I.

The third rep is six minutes long at Level IV. Take a three minute Rest Interval (RI) jogging at Level I prior to the next rep.

The fourth rep is at top end of Level IV for four minutes, prior to a two minute Rest Interval (RI) jogging at Level I.

The final rep is two minutes long at Level V. Take a one minute Rest Interval (RI) jogging at Level I prior to the Cool Down.

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.

I’ve recently launched a new Faster 10km training plan that will improve your 10km running speed, guaranteed. If your goal this year involves improving your running with limited time to train. Complete the form below and get more information about this great plan.

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