How to make your cardio workouts more effective with fartleks

Learn what fartleks are and how they can help improve your running, speed and endurance.

By Jason B. Friedman, MD, Sports Medicine, Nuvance Health Medical Practice, part of Northwell Health

Looking for a way to boost your cardio workouts without getting bored? Try doing fartleks. Fartlek is Swedish for “speed play,” and it’s one of the best ways to add variety, improve endurance and make your workouts more fun!

What is fartlek training and how does it improve your cardio workout?

Fartlek training is a type of interval training, which means alternating between periods of higher and lower intensity movement. Unlike traditional interval workouts, fartleks are unstructured and based on how you’re feeling. It’s up to you to decide when to push yourself and when to slow down.

Fartleks offer a flexible approach to cardio and help improve stamina, build speed and keep workouts engaging. Whether you’re biking, walking or jogging, fartlek workouts are easy to customize based on your fitness level and goals.

Benefits of fartlek training for heart health, endurance and injury prevention

Fartleks help our bodies get used to faster running and recovery to build endurance. Adding a mix of intensities to your cardio routine offers more than just a change of pace.

Fartlek-style workouts can help you:

• Improve cardiovascular fitness

   

• Burn more calories

   

• Increase endurance

   

• Enhance mental focus and motivation

   

• Reduce overuse injuries from repetitive motion

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Beginner-friendly fartlek workout ideas for walking, running and biking

You don’t need a gym membership or high-tech gear to try fartlek training. 
 

Here are a few beginner-friendly ideas to get started:

Walking: Walk at your normal pace, then speed up to a brisk walk for 30–60 seconds. Slow down to recover. Use trees, mailboxes or another type of landmark as your visual goal when speeding up/slowing down.

Running: Jog at a comfortable pace for a few minutes, then run faster for 30 seconds to a minute. Recover, then repeat when ready.

Biking: Pedal at a steady speed, then increase intensity for a short burst, like a hill sprint or higher resistance for one to two minutes.

Treadmill or elliptical: Adjust the incline, resistance or speed for short, intense intervals followed by easier recovery periods and then repeat.

Try adding fartlek workouts to your routine 1–3 times per week to build strength, boost energy and avoid fitness plateaus.

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What activities and sports benefit from fartlek training?

Fartlek training supports a wide range of everyday activities, not just competitive sports.

Fartleks can help you with:

• Training for a race: Builds stamina and speed naturally

   

• Cycling or hiking outdoors: Mimics real-life terrain shifts

   

• Sports like soccer or basketball: Prepares your body for quick bursts and stops

   

• Swimming workouts: Alternating laps of speed and recovery improves breath control

   

• Daily movement: Improves fitness for everyday activities like walking your dog, chasing your kids around or running errands

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How to get started with fartlek training

The best thing about fartlek workouts? They’re flexible and fun! Fartlek training is an effective way to keep your body moving with purpose.

Here are a few ways to incorporate them into your exercise routine:

Start small by adding short bursts of intensity into your regular walks or bike rides.

Listen to your body and push when you’re ready to go faster and slow down when you’re ready to recover.

Mix up your exercise routine by changing the terrain, pace or activity to keep things fun and motivating.

Learn more about Nuvance Health, part of Northwell Health, Sports Medicine

 The bottom line: Whether you’re training for a race or just trying to stay active, fartlek training is a great way to improve your fitness while keeping your routine interesting. So the next time you hit the road, treadmill or trail, try sprinkling in some fartleks. Your heart and your future self will thank you!