Go to workouts

Endurance Fartlek Play - Extended

Comprehensive fartlek session with extensive aerobic base work. Develops adaptability and broad-spectrum fitness.
2h 40m Duration
4
Intensity
113
Training stress
Download Workout Files

Please log in to download .FIT and .ZWO files for this workout.

Log in Register

Workout Segments

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

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 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 10min

Extended active recovery for polarized training
timer
Duration 10m
mode_heat
Intensity 2
bolt
Power 45% - 55% FTP
favorite
Heart Rate 60% - 68% Max HR

Aerobic Base 35min

Extended aerobic base for endurance development
timer
Duration 35m
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 10min

Extended active recovery for polarized training
timer
Duration 10m
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

Active Recovery 10min

Extended active recovery for polarized training
timer
Duration 10m
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

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