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FartlekRPE 8.4Medium★★★☆☆
FARTLEK FUSION (SHORT)
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
40m
Distance
10km
Intensity
8.4/10
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 17
28% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration4m
“Threshold effort”
Segment 2 of 17
7% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 3 of 17
4% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration4m
“Threshold effort”
Segment 4 of 17
7% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 5 of 17
4% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration3m
“Threshold effort”
Segment 6 of 17
6% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 7 of 17
3% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration3m
“Threshold effort”
Segment 8 of 17
6% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 9 of 17
3% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m
“5K pace effort”
Segment 10 of 17
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 11 of 17
2% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m
“5K pace effort”
Segment 12 of 17
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 13 of 17
2% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m
“5K pace effort”
Segment 14 of 17
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
“Easy recovery”
Segment 15 of 17
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m
“5K pace effort”
Segment 16 of 17
2% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 17 of 17
18% of workout
0:00
5:00
10:00
15:00
20:00
25:00
30:00
35:00
40:00
45:00
50:00
54:30
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.