Bundled workout guide
Mona Fartlek Workout
The bundled Mona Fartlek moves from longer hard efforts to shorter fast ones, each paired with an equal-duration float. See every set and its app configuration.
What is this workout?
Fartlek means changing pace within a run. In this Interval Run template, each faster interval is followed by a float recovery of the same length. The effort blocks shorten from 90 seconds to 15 seconds.
The Interval Run template takes 35 min in total, including its warm-up and cool-down. The timed steps below describe the bundled app configuration, not a personal training prescription.
Choose the workout and effort that fit your experience and training plan. Stop if something feels wrong; consult a qualified professional about health concerns.
The workout structure
Here is the exact sequence stored in the current Interval Run workout library.
| Repeats | Faster interval | Float recovery |
|---|---|---|
| 2 | 90 sec hard | 90 sec float |
| 4 | 60 sec hard | 60 sec float |
| 4 | 30 sec hard | 30 sec float |
| 4 | 15 sec fast | 15 sec float |
- 10 min warm-up
- 2 × 90/90
- 4 × 60/60
- 4 × 30/30
- 4 × 15/15
- 5 min cool-down
Total timer duration: 35 min.
See it in Interval Run
This is the actual bundled workout card, with the app’s own diagram and timing summary.
The full in-app workout library and advanced workout authoring require Interval Run Pro. With Pro, you can also use the advanced builder to make a timer with the same structure.
Set it up on iPhone and Apple Watch
- In the Workout Library, find Mona Fartlek and review its four blocks.
- With Pro, start the bundled workout or create blocks of 2 × 90/90, 4 × 60/60, 4 × 30/30, and 4 × 15/15 seconds.
- Add the template’s 10-minute warm-up and five-minute cool-down.
- Save the workout and sync it to Apple Watch if you want to run without your phone.
After saving a workout on iPhone, sync it to Apple Watch to follow its timing without carrying your phone. Voice cues and haptics announce interval changes.
A detail to check before running
A float recovery is the easier interval between faster efforts. The app supplies the timing; choose the effort level using your own training guidance.
Use the timers as a guide to the structure; your training plan determines the effort and recovery that suit you.