• Continuous/uniform
• Fartlek
• Long interval

Continuous/Uniform

• Continuous training
  • Ongoing, sustained physical effort, without any rest. The activity must exceed the threshold of 20 minutes to classify as continuous.
  • Includes long slow distance training where individuals work between 60-80% of their maximal heart rate. The focus is distance oriented.
  • Also includes high intensity work of moderate duration, which is generally pursued by athletes. This is more intense (80-90% of maximal heart rate).
  • Examples: jogging, cycling, aerobics.

Fartlek

• A single physical activity, but with random variations and speed.
• Engages both anaerobic and aerobic energy systems.
• Ideal for athletes who participate in team sports, since they are required to sprint, jog, change direction and accelerate.
• Example: Training session for soccer games

Long Interval

• Training sessions involve alternating intense workout and recovery for specific time periods.
• Recovery/rest periods are not prolonged and do not allow complete recovery, therefore maintains stress for aerobic systems.
• Example: Walk half a lap – rest – repeat.