You’ve worked acceleration. You’ve worked deceleration. You’ve worked your sprint. Today, we’re performing a Fartlek workout. Fartlek workouts include long-duration, continuous (slower) cardio with periods of fast speed work. This workout will help to maintain your cardiovascular base while also pushing you to decrease your pace time for your next race day.
With this workout, there is no “rest” interval. During your “jog” interval, move at a pace where you do not need to stop. Push yourself through. Today’s workout will power you to that Spartan Race Beast finish line.
5 minute jog (6-7 RPE)
- 2:00 Jog (7-8 RPE)
- :30 Sprint (9 RPE)
2 minute cool down jog (7 RPE)
*Sprint and Jog is a relative term. Perform any cardio that can be done at as a sprint and as a steady state level. On your rest, you can come to a complete rest or you can challenge yourself to maintain a walk/ slow pace.
Foam Roll any muscles you feel excessive soreness or tightness