Simplified Fartlek
3 min fast / 3 min easy
Total duration
45 minutes
Format
3 min intervals
Distance
7.3 to 7.5 km
Super Simple Structure
💡 Alternate every 3 minutes between easy and fast pace:
3 min fast
RPE 7-8: ~5:15-5:30/km Controlled but demanding
3 min easy
RPE 3-4: ~6:40-7:00/km Conversational and comfortable
Super simple structure:
- 🟩 Repeat that 7 times → gives you 42 minutes
- 🟦 Last 3 min: easy to cool down
- 👉 Total: 45 minutes exactly. No complications.
How to set it up easily?
- Watch in stopwatch mode: Or set an alert every 3 minutes
- Each beep, change pace: That's it! 🐔
- Only check your watch: Every 3 minutes to change pace
- Don't overthink it: Super direct and easy to follow
3-4
Easy sections
Conversational
Conversational
7-8
Strong sections
Controlled effort
Controlled effort