When you’ve got limited time to train this workout is a great way to maximise your training with the time available. It contains some steady efforts and some higher intensity efforts to give some great fitness gains. Although designed for use with a Stryd Power Meter it can also be effectively done without one.
Each week I will be posting theFriday 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.
This weeks workout was inspired by a workout in the Workout of the Week video series by Stryd.
Stryd’s Half Hour Hustle
5min WU Level I;
10min Level III;
2min Level I RI;
2min Level IV;
2min Level I RI;
4x 30sec Level IV+, 30sec Level I RI;
5min CD Level I;
10min Stretching;
Start the workout with a Warm Up (WU) for a minimum of five minutes of easy jogging at Level I.
The main set is made up of three sets.
The first set is s single rep of ten minutes running at Level III followed by two minutes jogging at Level I.
Follow this with two minutes at Level IV. If using a power meter this will be right at your Critical Power.
The final set is made up of four, 30-second reps above your Level IV effort, this is equivalent to your effort for a 5km event. Take a 30-second Rest Interval (RI) jogging at Level I after each rep.
The Cool Down (CD) is at a low intensity, jogging (Level I) for a minimum of five minutes.
Finish with 10 minutes of 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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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
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