Effectiveness of Fartlek Training on Maximum Oxygen Consumption and Resting Pulse Rate in Relay Runners

Background: Relay running requires a combination of high-intensity effort, aerobic support, cardiovascular efficiency, and rapid recovery between repeated efforts. Fartlek training, or “speed play,” alternates running intensity within a continuous session and may therefore match the physiological demands of relay athletes.

Objective: To evaluate the effect of a six-week Fartlek training program on maximum oxygen consumption (VO₂max) and resting pulse rate (RPR) in relay runners and to compare the magnitude of adaptation with conventional high-intensity interval training.

Methods: A randomized controlled, parallel-group study was conducted with 40 relay runners aged 18–30 years. Participants were allocated to a Fartlek Training Group (n=20) or a Conventional Training Group (n=20). Training was undertaken three times per week. VO₂max was estimated using the Queen College Step Test and RPR was measured using a pulse oximeter after a standardized quiet-rest period. Pre-test and post-test values were analyzed with paired t-tests, between-group comparisons with independent t-tests, and practical magnitude with Cohen’s d.

Results: The Fartlek group increased VO₂max from 44.82±6.21 to 48.91±5.84 ml/kg/min (+4.09; +9.13%; p<0.001) and reduced RPR from 72.45±5.23 to 66.20±4.81 bpm (−6.25; −8.63%; p<0.001). The conventional group also improved significantly, with VO₂max increasing by 2.46 ml/kg/min (+5.45%) and RPR decreasing by 3.45 bpm (−4.81%) (both p<0.001). Absolute post-test differences were not statistically significant; however, change-score analysis favored Fartlek training for VO₂max (p=0.016, d=0.80) and RPR (p=0.013, d=−0.83).

Conclusion: Six weeks of structured Fartlek training produced significant and practically meaningful improvements in aerobic capacity and resting cardiovascular efficiency in relay runners, with greater change-score improvements than conventional interval training.