Fartlek Training

[old] remador · Post by **[old] remador** » May 24th, 2004, 4:25 pm

Hello! I would like to know what are the advantages of fartlek training on the ergometer. Thanks.

[old] Jim Barry · Post by **[old] Jim Barry** » May 24th, 2004, 5:29 pm

It is a great way to offer some variety to a diet of intervals and continuous training. It is hard to accept the looser format of a Fartlek session, but some of the best rowers learn to let go of the PM2 and just row!

[old] CAROLE MAC · Post by **[old] CAROLE MAC** » May 25th, 2004, 7:03 am

Could someone please explain exactly what Fartlek training is..... I just keep imagining people... breaking wind ....

[old] Jim Barry · Post by **[old] Jim Barry** » May 25th, 2004, 9:19 am

Here is a little blurb on Fartlek sessions: To support VO2max and lift lactate threshold simultaneously, use key workouts such as fartlek sessions. While the thought of fartlek work conjures up images of Finnish skiers gliding through forests and Kenyans running with amazing speed along the highlands of western Kenya, fartlek-type efforts are perfect for veteran athletes. Whether you are biking, swimming, rowing, running, speed-walking or engaging in some other form of endurance activity, a very nice fartlek workout would involve warming up thoroughly and then alternating 2-5-minute bouts of working at 90-100% of max capacity with 1-4-minute intervals of easier (recovery) movement until significant fatigue develops.

[old] GeorgeD · Post by **[old] GeorgeD** » May 31st, 2004, 6:35 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (CAROLE MAC @ May 25 2004, 11:03 PM)</td></tr><tr><td class='quote'> Could someone please explain exactly what Fartlek training is..... I just keep imagining people... breaking wind ....  </td></tr></table> Hi Carol, an example would be you doing a 10k row at say your PB plus 5 or 6 and once warm row every 3rd 500 at your PB pace, or row 100 strokes at a comfortable pace and then 50 hard or any combination you choose. It raises the intensity of the work out and adds a huge variety of options while allowing you to gauge the effects as you go .... your not locked in. Fartlek i think means 'speed play' and that is a good way to treat it.

[old] Rogus · Post by **[old] Rogus** » May 31st, 2004, 7:25 pm

A number of studies in the running, cycling and XC skiing worlds have shown that adding fartlek work to some of your training sessions has resulted in a greater improvement in fitness levels than just doing constant paced work. True even for beginners through experienced athletes. Just remember, that there's a difference between set interval work and fartlek work. They are not the exact same thing. In running/cycling/skiing, a great way to "sneak" in a fartlek session was to run/ride/ski a hilly course. Running uphill being the fartlek/interval part causing you to work harder just a part of your regular training session. You could accomplish the same type of workout on the erg if you have a training partner who moves the DF lever up and down to various different degrees and amount of time causing you to row "uphill and downhill" at times. If you erg at home, children are great for this, because they love to see you "struggling" to erg uphill.