24 workouts
Fartlek Workouts
Fartlek — Swedish for speed play — alternates faster and easier running without the rigid structure of a track session. It is an easy way to add speed on the road or trail, and a gentler introduction to hard running than intervals.
Alternating Effort Fartlek (Long)
Complex fartlek with rotating 3-minute/2-minute/1-minute hard surges separated by equal easy recovery.
- Duration
- 1h 30m
- Main set effort
- RPE 8.3 / 10
- Distance
- 18km
- Terrain
- any
The Surge Fest
40-minute continuous run with 30x30 second surges randomly placed
- Duration
- 1h 5m
- Main set effort
- RPE 8.6 / 10
- Distance
- 16km
- Terrain
- any
Alternating Effort Fartlek (Short)
Complex fartlek with rotating 3-minute/2-minute/1-minute hard surges separated by equal easy recovery.
- Duration
- 45m
- Main set effort
- RPE 7.3 / 10
- Distance
- 9km
- Terrain
- any
The Surge Fest (Short)
40-minute continuous run with 30x30 second surges randomly placed
- Duration
- 45m
- Main set effort
- RPE 8.7 / 10
- Distance
- 10km
- Terrain
- any
Fartlek Fusion (Long)
Mixed time surges: 4-3-2-1 minutes with half-time recovery
- Duration
- 1h 20m
- Main set effort
- RPE 9.5 / 10
- Distance
- 20km
- Terrain
- any
Alternating Effort Fartlek
Complex fartlek with rotating 3-minute/2-minute/1-minute hard surges separated by equal easy recovery.
- Duration
- 1h 15m
- Main set effort
- RPE 8.1 / 10
- Distance
- 15km
- Terrain
- any
Fartlek Fusion (Short)
Mixed time surges: 4-3-2-1 minutes with half-time recovery
- Duration
- 40m
- Main set effort
- RPE 8.4 / 10
- Distance
- 10km
- Terrain
- any
The Surge Fest (Long)
40-minute continuous run with 30x30 second surges randomly placed
- Duration
- 1h 20m
- Main set effort
- RPE 8.9 / 10
- Distance
- 20km
- Terrain
- any
Fartlek Fusion
Mixed time surges: 4-3-2-1 minutes with half-time recovery
- Duration
- 1h 0m
- Main set effort
- RPE 9.2 / 10
- Distance
- 15km
- Terrain
- any
Chaotic Cardio Carnival 🎪 (Epic Chaos Festival)
The ultimate celebration of beautiful randomness! This extended carnival of chaos will test every system while keeping you thoroughly entertained. Chaos never felt so good!
- Duration
- 1h 0m
- Main set effort
- RPE 7 / 10
- Distance
- 11km
- Terrain
- any
Chaotic Cardio Carnival 🎪 (Full Fair Experience)
Welcome to the greatest fitness show on earth! This delightfully unpredictable fartlek lets chaos be your coach in the most entertaining way possible. Expect the unexpected!
- Duration
- 45m
- Main set effort
- RPE 6 / 10
- Distance
- 8km
- Terrain
- any
Chaotic Cardio Carnival 🎪 (Quick Spin)
Step right up to the most unpredictable show on earth! Let chance decide your pace in this delightfully chaotic fartlek where randomness meets running brilliance.
- Duration
- 30m
- Main set effort
- RPE 6 / 10
- Distance
- 5.5km
- Terrain
- any
Improv Artist's Adventure 🎭 (Epic Solo Show)
The greatest one-person show ever performed! This epic improvisational marathon celebrates the pure art of unstructured running where you are simultaneously the artist, the art, and the audience.
- Duration
- 1h 0m
- Main set effort
- RPE 7 / 10
- Distance
- 11km
- Terrain
- any
Improv Artist's Adventure 🎭 (Full Performance)
The ultimate 'yes, and...' running experience! A completely unscripted performance where your body is the star and every pace change is pure creative genius in motion.
- Duration
- 45m
- Main set effort
- RPE 6 / 10
- Distance
- 8km
- Terrain
- any
Improv Artist's Adventure 🎭 (Quick Scene)
Yes, and... you're going to love this! Pure improvisational running where every step is unscripted and every pace change is a creative act. No rules, just flow!
- Duration
- 30m
- Main set effort
- RPE 6 / 10
- Distance
- 5.5km
- Terrain
- any
Musical Chairs Marathon 🎵 (Epic Concert Experience)
The ultimate musical running experience! Like attending your own personal concert where you're both the performer and the audience. Every song tells a story of speed!
- Duration
- 1h 0m
- Main set effort
- RPE 7 / 10
- Distance
- 11km
- Terrain
- road
Musical Chairs Marathon 🎵 (Full Album Experience)
Transform your favorite album into a speed symphony! Every beat drop, tempo change, and emotional crescendo becomes your cue for pace variations. Music meets motion in perfect harmony!
- Duration
- 45m
- Main set effort
- RPE 6 / 10
- Distance
- 8km
- Terrain
- road
Musical Chairs Marathon 🎵 (Quick Mix Tape)
When the music changes, so does your pace! This rhythm-based fartlek turns your playlist into your personal running coach. No chairs required, but dancing legs recommended!
- Duration
- 30m
- Main set effort
- RPE 6 / 10
- Distance
- 5.5km
- Terrain
- road
Speed Play Playground 🎠 (All-Day Recess)
The ultimate playground experience! Like having unlimited recess time where every corner holds a new speed adventure and your imagination sets the pace.
- Duration
- 1h 0m
- Main set effort
- RPE 7 / 10
- Distance
- 11km
- Terrain
- any
Speed Play Playground 🎠 (Quick Recess)
Remember when running around the playground was pure joy? This classic fartlek brings back that childlike freedom with bursts of speed whenever your inner kid demands it!
- Duration
- 30m
- Main set effort
- RPE 6 / 10
- Distance
- 5.5km
- Terrain
- any
Speed Play Playground 🎠 (Recess Time)
The classic fartlek experience! Like having the whole playground to yourself with endless possibilities for speed adventures and joyful running exploration.
- Duration
- 45m
- Main set effort
- RPE 6 / 10
- Distance
- 8km
- Terrain
- any
Swedish Chef's Special 👨🍳 (Epic Banquet)
The grand Swedish fartlek banquet! A lavish feast of traditional speed play where the Nordic landscape becomes your master chef, preparing the perfect training experience.
- Duration
- 1h 0m
- Main set effort
- RPE 7 / 10
- Distance
- 11km
- Terrain
- trail
Swedish Chef's Special 👨🍳 (Full Course Meal)
The complete Swedish fartlek feast! Prepared with authentic Nordic wisdom where every hill, tree, and trail feature becomes an ingredient in your perfect speed play recipe.
- Duration
- 45m
- Main set effort
- RPE 6 / 10
- Distance
- 8km
- Terrain
- trail
Swedish Chef's Special 👨🍳 (Quick Recipe)
Bork, bork, bork! The original fartlek recipe served Swedish style with natural ingredients. Let the landscape be your kitchen and your effort the perfect seasoning!
- Duration
- 30m
- Main set effort
- RPE 6 / 10
- Distance
- 5.5km
- Terrain
- trail