Continuous, Fartlek and Interval Training

This lesson covers three key training methods required by the AQA GCSE PE specification (3.1.3): continuous training, fartlek training, and interval training (including High-Intensity Interval Training — HIIT). For each method, you need to know the definition, how it is performed, who benefits from it, and its advantages and disadvantages.

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Continuous Training

Definition

Continuous training involves working at a steady, moderate intensity for a sustained period of time without rest. The activity is performed at the same pace throughout, typically at 60–80% of maximum heart rate (the aerobic training zone).

How to Perform

• Choose an aerobic activity: running, cycling, swimming, rowing, or cross-trainer.
• Work at a steady pace that can be maintained for at least 30 minutes (beginners may start at 20 minutes).
• The intensity should be moderate — the performer should be able to hold a conversation (the "talk test").
• There are no rest periods or changes in pace.
• Heart rate should remain within the aerobic training zone (60–80% of max HR).

Who Benefits

• Long-distance runners (marathon, half marathon, 10k)
• Cyclists (road cycling, time trials)
• Swimmers (long-distance events)
• Team sport players who need a solid aerobic base (footballers, rugby players)
• Beginners looking to develop general cardiovascular fitness

Advantages and Disadvantages

Advantages	Disadvantages
Improves cardiovascular endurance	Can become tedious and boring due to the steady pace
Simple to perform — no specialist equipment needed	Does not improve speed or anaerobic fitness
Can be done almost anywhere (running outdoors, cycling)	Requires a significant time commitment (30+ minutes)
Low risk of injury due to moderate intensity	May not be sport-specific for activities that require changes of pace
Good for beginners and those building a fitness base	Can cause overuse injuries (e.g., shin splints, knee pain) if done on hard surfaces repeatedly
Easy to monitor using heart rate	Does not develop power or strength

Exam Tip: When describing continuous training, always specify that it involves working at a steady pace with no rest. These are the two defining features that distinguish it from other methods.

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Fartlek Training

Definition

Fartlek training (Swedish for "speed play") involves varying the intensity of exercise throughout a session by alternating between fast and slow speeds. Unlike interval training, the changes in pace are not strictly timed — they can be random or based on terrain.

How to Perform

• Choose an aerobic activity, typically running (but can be cycling or swimming).
• Begin with a warm-up jog for 5–10 minutes.
• Alternate between periods of high-intensity work (e.g., sprinting) and low-intensity recovery (e.g., jogging or walking).
• The duration and intensity of each phase can vary — for example:
  • Sprint for 30 seconds, then jog for 2 minutes.
  • Run uphill at high speed, then walk downhill.
  • Sprint between two lampposts, then jog to the next one.
• The session typically lasts 20–45 minutes.
• The changes in pace can be pre-planned or spontaneous, making it flexible and varied.

Who Benefits

• Games players (footballers, hockey players, rugby players) — these sports require changes of pace, direction, and intensity.
• Middle-distance runners (800 m, 1500 m) who need both aerobic and anaerobic fitness.
• Athletes who find continuous training boring and want more variety.
• Performers who need to train both their aerobic and anaerobic energy systems.

Advantages and Disadvantages

Advantages	Disadvantages
Develops both aerobic and anaerobic fitness	Difficult to monitor intensity precisely (no set work/rest ratios)
Varied — reduces tedium compared to continuous training	Hard to ensure the performer is working hard enough during high-intensity phases
Can be adapted to any sport or fitness level	Less structured than interval training — may lack progression if not planned carefully
Can be done outdoors using natural terrain	Requires self-discipline to maintain effort during fast phases
Sport-specific for games that involve changes of pace	Can be difficult for beginners to manage varying intensities
No equipment needed	Weather-dependent if done outdoors

Fartlek vs Continuous Training

Feature	Continuous Training	Fartlek Training
Intensity	Steady, moderate	Varied (high and low)
Rest	None	Active recovery (jogging/walking)
Energy system	Aerobic only	Aerobic and anaerobic
Best for	Endurance athletes	Games players, middle-distance runners
Tedium	Higher risk of boredom	More varied and engaging

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Interval Training

Definition

Interval training involves alternating between periods of high-intensity work and periods of rest or low-intensity recovery. The work and rest periods are precisely timed and structured, which distinguishes interval training from fartlek.

How to Perform

• Decide on the work interval (duration and intensity of the high-intensity phase).
• Decide on the rest interval (duration and type — complete rest, walking, or jogging).
• Set the number of repetitions and sets.
• The work-to-rest ratio depends on the goal:
  • For aerobic fitness: longer work intervals at moderate intensity with shorter rest (e.g., work:rest = 1:1 or 2:1).
  • For anaerobic fitness: shorter, more intense work intervals with longer rest (e.g., work:rest = 1:2 or 1:3).

Example Sessions

Goal	Work Interval	Rest Interval	Reps	Sets	Work:Rest
Aerobic fitness	3 min run at 70% max HR	1.5 min jog	6	2	2:1
Anaerobic fitness	30 sec sprint at 90% max HR	90 sec walk	8	3	1:3
Speed endurance	200 m sprint	60 sec rest	6	2	~1:2

Who Benefits

• Sprinters (100 m, 200 m, 400 m) — training the anaerobic system with short, intense intervals.
• Swimmers — interval training can replicate race conditions (e.g., 10 × 100 m with 30 sec rest).
• Team sport players — developing the ability to recover between bursts of activity.
• Any athlete who needs to train at high intensities that cannot be sustained for long periods.

Advantages and Disadvantages

Advantages	Disadvantages
Highly adaptable — work and rest intervals can be adjusted for any sport or fitness level	Can be very physically demanding, increasing the risk of injury if not managed properly
Develops both aerobic and anaerobic fitness	Requires careful planning and timing
Can closely replicate the demands of a sport	Less enjoyable than varied methods like fartlek
Easy to monitor and measure progress (exact times, distances, and rest periods)	May cause overtraining if recovery periods are too short
Improves the body's ability to tolerate and remove lactic acid	Needs a suitable environment (track, gym, pool)

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High-Intensity Interval Training (HIIT)

Definition

HIIT is a form of interval training involving short bursts of near-maximal or maximal effort (typically 85–100% of max HR) followed by short recovery periods. Sessions are typically shorter than traditional interval training (15–30 minutes) but are extremely demanding.

How to Perform

• Work intervals: 20–60 seconds at maximum or near-maximum intensity.
• Rest intervals: 10–60 seconds (active recovery or complete rest).
• Duration: 15–30 minutes total.
• Exercises: can include sprints, burpees, mountain climbers, jump squats, cycling sprints, rowing sprints.

Example HIIT Session

Exercise	Work	Rest
Burpees	30 sec	15 sec
Mountain climbers	30 sec	15 sec
Jump squats	30 sec	15 sec
High knees	30 sec	15 sec
Repeat 4 rounds	—	1 min between rounds

Advantages and Disadvantages of HIIT

Advantages	Disadvantages
Improves both aerobic and anaerobic fitness	Extremely demanding — high risk of injury if technique deteriorates due to fatigue
Time-efficient — effective workouts in 15–30 minutes	Not suitable for beginners or those with existing injuries
Increases metabolic rate for hours after the session (afterburn effect / EPOC)	Requires a high level of motivation and mental toughness
Can be done with no equipment (bodyweight exercises)	Can lead to overtraining if done too frequently
Highly varied — different exercises can be used each session	Requires adequate warm-up to reduce injury risk

Exam Tip: HIIT is a popular exam topic. Make sure you can explain what makes HIIT different from standard interval training: the intensity is near-maximal or maximal, the work periods are very short, and the overall session duration is shorter.

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Comparing the Three Methods