Easier version
default
FartlekRPE 9.5MediumPro Level★★★☆☆
FARTLEK FUSION (LONG)
Mixed time surges: 4-3-2-1 minutes with half-time recovery
Effort Profile
TRAINING FOCUS
This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Non-sequential pattern prevents rhythm settling
Workout Overview
Duration
1h 20m
Distance
20km
Intensity
9.5/10
Target Race
10K
Terrain
any
Difficulty
★★★☆☆
Tags
fartlekvariednon-sequential
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 33
18% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration4m
“Threshold effort”
Segment 2 of 33
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 3 of 33
2% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration4m
“Threshold effort”
Segment 4 of 33
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 5 of 33
2% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration4m
“Threshold effort”
Segment 6 of 33
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 7 of 33
2% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration4m
“Threshold effort”
Segment 8 of 33
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 9 of 33
2% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration3m
“Threshold effort”
Segment 10 of 33
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 11 of 33
2% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration3m
“Threshold effort”
Segment 12 of 33
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 13 of 33
2% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration3m
“Threshold effort”
Segment 14 of 33
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 15 of 33
2% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration3m
“Threshold effort”
Segment 16 of 33
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 17 of 33
2% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m
“5K pace effort”
Segment 18 of 33
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 19 of 33
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m
“5K pace effort”
Segment 20 of 33
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 21 of 33
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m
“5K pace effort”
Segment 22 of 33
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 23 of 33
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m
“5K pace effort”
Segment 24 of 33
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 25 of 33
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m
“5K pace effort”
Segment 26 of 33
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
“Easy recovery”
Segment 27 of 33
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m
“5K pace effort”
Segment 28 of 33
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
“Easy recovery”
Segment 29 of 33
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m
“5K pace effort”
Segment 30 of 33
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
“Easy recovery”
Segment 31 of 33
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m
“5K pace effort”
Segment 32 of 33
1% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 33 of 33
12% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:24
Training Purpose
Non-sequential pattern prevents rhythm settling
Duration
15m
Zone
Easy
Notes
- •Start with 10-12 minutes easy running
- •Include dynamic drills (leg swings, high knees, butt kicks)
- •Finish with 4-6x100m strides at gradually increasing pace
- •Take time to feel loose and ready
2
Fartlek Fusion
Mixed time surges: 4-3-2-1 minutes with half-time recovery
Fartlek Fusion
Repeat 1x: Mixed time surges: 4-3-2-1 minutes with half-time recovery
Notes
- •Focus on maintaining consistent effort
- •Use recovery periods wisely
- •Stay mentally engaged throughout
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Important Notice
These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.