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If you plan to get fit in 2025, there's good news. Any exercise can help you achieve that goal. But among all the options, one method stands out for being straightforward, flexible, and surprisingly fun to talk about — fartleks.
What are Fartleks?
Fartleks are a relaxed form of interval training. The word comes from Swedish and means "speed play." To do fartlek training, start by warming up with your favourite activity. It could be walking, running, biking, or any other exercise you enjoy. Once warmed up, choose a landmark nearby, like a tree, a mailbox, or a bench. Increase your speed until you reach that spot. After that, slow down and return to your regular pace. Repeat this process by picking new landmarks as you go. You can adjust the distance and intensity based on how you feel. Aim to do this for about 30 minutes once a week when starting.
Fartleks are one of the easiest ways to add intensity to your workouts. Research shows that short bursts of intense activity can make exercise more effective. They can also help improve strength, endurance, and overall health and lifespan.
Why Fartleks work
According to Ulrik Wisloff, a Norwegian University of Science and Technology researcher, fartlek training is a great way to boost fitness. He recommends it to people who don't like structured workouts because it's easy and never dull. You can mix it up and make it fun.
The History of Fartleks
The term "fartlek" was first used by Gosta Holman, a Swedish Olympic athlete and coach, in the 1930s. He came up with the idea after seeing the Finnish cross-country team consistently outperform the Swedes in competitions. Fartleks improved Swedish athletes' speed and endurance without requiring strict, structured training sessions.
Why intense exercise matters
Fartlek training isn't just fun; it's also good for your health. Adding intensity to your workouts improves your VO2 max, measuring how well your body uses oxygen. People with higher VO2 max levels tend to live longer, while those with lower levels have a higher risk of early death.
A study conducted in 2024 tracked 7,500 adults for about seven years. The study found that people who included bursts of intense activity in their daily routines lived longer than those who only did low-intensity exercises. The intensity of the exercise mattered more than the total amount of movement. People with more intense activities had a 37% lower risk of dying compared to those who only did light activities.
Making intense exercise manageable
Intense exercise might sound intimidating, but it doesn't have to be. According to Martin Gibala, a scientist at McMaster University in Canada, exercise intensity exists on a spectrum. You don't need to push yourself to Olympic-level exertion to see benefits. Increasing your pace from a stroll to a brisk walk can significantly improve your health.
Wisloff suggests using the "talk test" to gauge your workout intensity. If you can talk but not sing while exercising, you're in the correct zone for improving your fitness.
For many people, including the original article's author, fartleks are a fun way to spice up workouts. The variety keeps things interesting, and the sense of accomplishment after each interval is rewarding.
During a Christmas Eve workout, the author made each dog on the path a new marker to reach. This playful approach made the workout enjoyable and memorable. It also shows how adaptable fartleks can be to any environment or situation.
If you're looking for an easy, enjoyable way to make your workouts more effective, try fartleks. They require no special equipment, no set schedule, and can be done anywhere. They're a great way to turn exercise into something fun and spontaneous. So, the next time you head out for a walk or a run, pick a landmark, speed up until you reach it, and see how much more engaging your workout becomes.