Endurance Fartlek Play
Swedish 'speed play' adapted for endurance. Variable intensities teach adaptability and make training engaging and fun.
1h 20m
Duration
Intensity
Training Stress
Download This Workout
Create a free account to download this workout in FIT and ZWO formats. Add your FTP and HR max to get personalized workouts tailored to your fitness level.
Workout Breakdown
Progressive Warmup
Progressive warm-up building from Zone 1 to Zone 2
timer
Duration
10m
mode_heat
Intensity
3
bolt
Power
45% - 70% FTP
favorite
Heart Rate
60% - 75% Max HR
Variable 10min
Extended variable intensity with surges and recoveries
timer
Duration
10m
mode_heat
Intensity
4
bolt
Power
65% - 95% FTP
favorite
Heart Rate
70% - 88% Max HR
Active Recovery 5min
Very easy spinning for recovery between efforts
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
45% - 55% FTP
favorite
Heart Rate
60% - 68% Max HR
Aerobic Base 25min
Solid aerobic base building effort
timer
Duration
25m
mode_heat
Intensity
4
bolt
Power
65% - 75% FTP
favorite
Heart Rate
68% - 78% Max HR
Variable 5min
Variable intensity play - changing efforts every 30-60 seconds
timer
Duration
5m
mode_heat
Intensity
4
bolt
Power
65% - 95% FTP
favorite
Heart Rate
70% - 88% Max HR
Active Recovery 5min
Very easy spinning for recovery between efforts
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
45% - 55% FTP
favorite
Heart Rate
60% - 68% Max HR
Variable 10min
Extended variable intensity with surges and recoveries
timer
Duration
10m
mode_heat
Intensity
4
bolt
Power
65% - 95% FTP
favorite
Heart Rate
70% - 88% Max HR
Recovery Cooldown
Extended recovery-pace cooldown for better adaptation
timer
Duration
10m
mode_heat
Intensity
2
bolt
Power
35% - 50% FTP
favorite
Heart Rate
55% - 65% Max HR