Continuous, fartlek, interval, circuit and cross training

Overview

Continuous training for a triathlete, fartlek for a hockey player, interval and high-intensity interval training for a 1500 m runner, circuit training, and cross training for an injured runner, with the drawbacks of each.

What you need to know

Answer each one before you reveal it.

Questions from this subtopic

Each one with the model answer underneath.

1. 1

   What is continuous training?

   Model answer

   Continuous training is steady, rhythmic exercise without rest, usually for at least 20 minutes. Intensity is moderate, typically about 60–80% of maximum heart rate.

2. 2

   Give one advantage and one disadvantage of continuous training.

   Model answer

   Continuous training develops aerobic fitness and needs little equipment. The method can be monotonous and does not match the stop-start demands of games.

3. 3

   Why would continuous training suit a triathlete's preparation phase?

   Model answer

   Continuous training builds the large aerobic base needed for hours of racing. Long steady sessions also improve fat use and exercise economy.

4. 4

   What is fartlek training?

   Model answer

   Fartlek is continuous training with varied pace and terrain, mixing sprints, jogs and hill runs. The name is Swedish for 'speed play'.

5. 5

   Why does fartlek suit a hockey player?

   Model answer

   Fartlek mixes aerobic running with bursts of speed, like the demands of a match. The aerobic and anaerobic systems are both trained.

6. 6

   Give a disadvantage of fartlek training.

   Model answer

   Intensity is hard to control, so a less motivated performer may not work hard enough. Progress is also difficult to measure.

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