Introduction
Fartlek means SPEED GAME; it is a sport training technique, introduced in 1930 by the Swedish coach Gösta Holmer, which finds a significant application in aerobic and mixed sports.
In fartlek the intensity of exercise varies constantly, as does the duration of the stimuli, the number of repeated or variations in rhythm, and the duration of the recoveries (moreover STRICTLY active, that is, which take place reducing effort but without stopping).
Peculiarities of fartlek: multiplicity of stimuli
In addition to being distinguished by the stimulation of speed and speed resistance, in fartlek, the concept of repetition and that of rhythm variation are very difficult to isolate; to an inexperienced reader, this distinction may seem a trifle ... in reality, it is the main characteristic (and relative efficacy) that made the fartlek technique famous.
In order to more effectively convey these concepts (perhaps excessively technical for the average reader), we will try to briefly explain the difference between rhythm variation and repetition; only later will we bring an example of fartlek training applied to running.
Rhythm variation: this is an INTERVALLATE training technique that involves increasing and reducing the intensity of effort within the SAME REPEATER. Rhythm variations can be applied to a 45 'training session in which the athlete never stops. They are useful for reaching high levels of intensity and stimulating the anaerobic threshold, also enhancing the metabolic disposal of the lactic acid produced.
Repeated: similarly to the rhythm variation, this technique is also INTERVALLATA. The big difference compared to the change in rhythm consists in the breaks in the exercise; while the repetitions aim to develop the active disposal of fatigue and do NOT foresee interruptions, the repetitions are typically distanced from the passive recovery. Generally they are used to reach MAJOR intensity levels or to favor the psychological approach to very long or demanding workouts (an athlete who runs continuously 90 ', psychologically is much more tired than one who runs 15' x 6 times even if with a only one minute of recovery between them).
Now, let's try to compare the 3 running workouts for an athlete with an emphasis on developing the anaerobic threshold:
- Training for rhythm variations, 80 'total: 10' of heating; 4 rate increments from 10 'to 3-5% above the anaerobic threshold interspersed with 4 rate reductions at 60% of total pulsations; 10 'cool down.
- Training for repeated, 70 'total: 10' of heating; 7 repeated from 1000 meters to 10% above the anaerobic threshold interspersed with 3 'of passive recovery; 10 'cool down.
- Fartlek training, 60 'total: 10' of heating; 1 repeated from 2000 meters or 2 repeated from 1000m interspersed with 3-5 'of brisk walking; 5 'of brisk walking; 20 'run at 60% of the maximum heart rate with generic rhythm variations with a MAXIMUM speed increase; 5 'bland ride with micro-shots (a few steps); 1 repeated from 200m at maximum speed; 1 'recovery by walking at a fast pace.
Fartlek: when to use it
As can be seen from the examples above, fartlek is a training method that is extremely different from the other two techniques. While rhythm variations and repetitions are VERY precise techniques, which are planned on the basis of aptitude tests and, if we want, a bit boring but certainly more targeted, fartlek boasts an extreme ductility of application and demonstrates a very useful heterogeneity to the emotional involvement of athletes; in a nutshell, fartlek is fun!
It lends itself very much to the athletic preparation of team sports (football, rugby, hockey, etc.) and to the less specific phases of cross-country sports (cycling, running, rowing, canoeing, etc.); fartlek is shorter and stimulates both the anaerobic threshold and the lactic acid metabolism, speed and reactivity, while the other two strategies, to achieve a similar effect, are dependent operators and require more differentiated planning / planning.
In conclusion, fartlek can be considered a widely used super technique; it lends itself (more than the others) to the preparation of team sports and to the training of the very young or amateurs. On the other hand, an elite athlete who engages in cross-country or half-bottom activities certainly needs a greater development than the anerobic threshold or the lactic acid power, and less muscle speed and / or reactivity, therefore, will benefit more from sessions trainers inclusive of rhythmic changes and programmed repetitions.
