Continuous, Fartlek and Interval Training

This lesson covers three of the nine training methods required by the Edexcel GCSE PE specification (1PE0): continuous training, fartlek training and interval training. For each method, you need to know the definition, how it works, its advantages and disadvantages, and which sports and components of fitness it develops.

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1. Continuous Training

Definition: Training at a steady pace, at a moderate intensity, for a sustained period of time (usually at least 20 minutes) without rest.

How It Works

The performer maintains a constant heart rate within the aerobic training zone (60–80% MHR) throughout the session. The intensity is low enough to sustain for a long duration but high enough to produce a training effect.

Feature	Detail
Intensity	Moderate (60–80% MHR)
Duration	At least 20 minutes, often 30–60+ minutes
Rest	None — the activity is continuous
Activities	Running, cycling, swimming, rowing
Energy system	Aerobic

Advantages and Disadvantages

Advantages	Disadvantages
Improves cardiovascular endurance	Can become monotonous and boring
Requires little or no equipment	Does not improve anaerobic fitness, speed or power
Easy to organise — no complex structure	Time-consuming (minimum 20 minutes)
Good for beginners (low-moderate intensity)	Does not replicate the stop-start nature of most sports
Helps reduce body fat	Limited specificity for most team sports

Sporting Application

Best suited to: marathon running, long-distance cycling, triathlons, long-distance swimming — any activity requiring sustained aerobic effort.

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2. Fartlek Training

Definition: A form of continuous training that involves varying the intensity (speed and terrain) throughout the session. The word "fartlek" is Swedish for "speed play."

How It Works

The performer alternates between high-intensity and low-intensity periods during a continuous run. Unlike interval training, the changes in pace are unstructured — the performer decides when to speed up or slow down, or the terrain naturally varies (e.g. hills, flat ground, sand).

Feature	Detail
Intensity	Varies — from low (recovery jog) to high (sprint)
Duration	Usually 20–45 minutes
Rest	No formal rest — low-intensity periods serve as active recovery
Activities	Running (most common), cycling, swimming
Energy systems	Aerobic AND anaerobic (depending on intensity)

Example Fartlek Session

graph LR
    A["Jog 5 min<br>(warm up)"] --> B["Sprint 30 sec"]
    B --> C["Jog 2 min<br>(recovery)"]
    C --> D["Hill run<br>1 min (hard)"]
    D --> E["Walk 1 min<br>(recovery)"]
    E --> F["Sprint 20 sec"]
    F --> G["Jog 3 min<br>(recovery)"]
    G --> H["Repeat<br>for 30 min"]

    style B fill:#e74c3c,color:#fff
    style D fill:#e74c3c,color:#fff
    style F fill:#e74c3c,color:#fff
    style C fill:#27ae60,color:#fff
    style E fill:#27ae60,color:#fff
    style G fill:#27ae60,color:#fff

Advantages and Disadvantages

Advantages	Disadvantages
Trains both aerobic and anaerobic systems	Difficult to monitor exact intensity
More interesting than continuous training (varied pace)	Easy to avoid high-intensity periods if not motivated
Can be adapted to any sport or fitness level	Hard to compare sessions objectively
Replicates the changing demands of team sports	Requires self-discipline to push hard during fast phases
No equipment needed	Less structured — may not suit all performers

Sporting Application

Excellent for: football, hockey, rugby, netball — any sport involving changes of pace and intensity. Also good for general fitness improvement.

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3. Interval Training

Definition: Training that involves alternating periods of high-intensity work with periods of rest or low-intensity recovery. The work and rest periods are precisely structured.

How It Works

The performer completes a set number of work intervals at a specific intensity, separated by rest intervals of a defined duration. The intensity, duration, number of intervals and rest period can all be manipulated to target different fitness components.