Continuous and Fartlek Training

This lesson covers two training methods that primarily target cardiovascular endurance and muscular endurance: continuous training and fartlek training. Both are required by the OCR GCSE PE specification (J587). You need to understand the key features of each method, how to apply them to different sports, and their advantages and disadvantages. In the OCR specification, these are distinct methods in their own right, separate from interval training.

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Continuous Training

Definition: Exercising at a steady pace for a sustained period of time, typically at moderate intensity, without any rest periods.

Key Features

Feature	Detail
Intensity	Moderate — typically 60–80% of maximum heart rate
Duration	At least 20 minutes; often 30–60 minutes or longer
Rest	None — the exercise is sustained without stopping
Energy system	Primarily aerobic (the body uses oxygen to produce energy)
Heart rate	Remains within the aerobic training zone throughout

Examples of Continuous Training

• Running at a steady pace for 30 minutes.
• Cycling at a consistent speed for 45 minutes.
• Swimming lengths of a pool at a steady pace for 20 minutes.
• Rowing on an ergometer at a constant stroke rate for 30 minutes.

How Overload Is Applied in Continuous Training

Using FITT:

Variable	How to Apply Overload
Frequency	Increase the number of sessions per week (e.g. from 3 to 4)
Intensity	Run at a faster pace or cycle at a higher resistance
Time	Increase the duration of the session (e.g. from 30 to 40 minutes)
Type	Change the mode of exercise (e.g. from running to cycling) to address tedium

graph LR
    A["Start"] --> B["Steady pace<br>60-80% max HR"]
    B --> C["No rest<br>periods"]
    C --> D["20+ minutes<br>sustained"]
    D --> E["Finish"]

    style A fill:#27ae60,color:#fff
    style B fill:#2980b9,color:#fff
    style C fill:#2980b9,color:#fff
    style D fill:#2980b9,color:#fff
    style E fill:#e74c3c,color:#fff

Advantages and Disadvantages

Advantages	Disadvantages
Simple to organise — requires minimal equipment	Can become boring (tedium) because the pace and environment do not change
Good for building an aerobic base	Does not improve anaerobic fitness or speed
Can be done anywhere — running, cycling, swimming	May not be sport-specific for activities involving changes of pace (e.g. football, rugby)
Easy to monitor intensity using heart rate	Sustained impact can increase risk of overuse injuries (e.g. shin splints in runners)
Suitable for beginners and those improving general fitness	Less effective at developing power or explosive speed

Sports Best Suited to Continuous Training

Sport	Reason
Marathon running	Requires sustained aerobic effort at a steady pace for 2+ hours
Long-distance cycling	Sustained moderate-intensity effort over extended time
Triathlon	Three sustained aerobic disciplines back-to-back
Long-distance swimming	Continuous aerobic effort for the duration of the event

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Fartlek Training

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

Key Features

Feature	Detail
Intensity	Varies — alternates between high-intensity efforts and lower-intensity recovery periods
Duration	Typically 20–45 minutes
Rest	No formal rest periods, but intensity drops during recovery phases
Energy system	Aerobic and anaerobic — the varying intensity means both systems are used
Flexibility	The performer can choose when and how to vary the pace, making it highly adaptable

How Fartlek Training Works

A typical fartlek session might include: