{"id":91686,"date":"2026-03-17T15:46:50","date_gmt":"2026-03-17T14:46:50","guid":{"rendered":"https:\/\/blodomloppet.se\/?p=91686"},"modified":"2026-03-19T15:49:56","modified_gmt":"2026-03-19T14:49:56","slug":"fa-upp-farten-med-intervaller","status":"publish","type":"post","link":"https:\/\/blodomloppet.se\/?p=91686","title":{"rendered":"F\u00e5 upp farten med intervaller"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Variation \u00e4r nyckeln n\u00e4r det kommer till en h\u00e5llbar tr\u00e4ningsrutin. F\u00f6r att f\u00f6rbereda sig inf\u00f6r ett lopp \u00e4r det b\u00e4sta att f\u00e5 till b\u00e5de distanspass och intervaller. <\/span><span style=\"font-weight: 400;\">L\u00e5ngpass f\u00f6r uth\u00e5llighet och intervaller f\u00f6r att bygga snabbhet och styrka. D\u00e4remellan beh\u00f6vs den viktiga \u00e5terh\u00e4mtningen f\u00f6r att minska skaderisken och ge kroppen chans att bygga upp sig igen.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00c4r du nyfiken p\u00e5 intervalltr\u00e4ning? Friskis l\u00f6pcoach Andreas Dahlqvist tipsar om tre olika intervallpass. Vilket blir din favorit?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3 intervallpass till l\u00f6ptr\u00e4ningen<\/span><\/p>\n<h3>4-minutare med en twist<\/h3>\n<p><span style=\"font-weight: 400;\">V\u00e4rm upp i ungef\u00e4r 8-10 min d\u00e5 du sakta men s\u00e4kert \u00f6kar tempot. Nu \u00e4r fet dags f\u00f6r intervallerna enligt f\u00f6ljande uppl\u00e4gg:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 min snabbt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 x 30 sekunder snabbt\/30 sekunder g\u00e5ng\/jogg\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">En minut vila mellan intervallerna.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Du startar allts\u00e5 med 4 min intervall p\u00e5 ca 85% av ditt max, tryck p\u00e5 s\u00e5 att det \u00e4r jobbigt, du bli andf\u00e5dd men har mer att ge.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Efter din 4 minutare g\u00e5 eller jogga i 60 sekunder.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nu \u00e4r det dags f\u00f6r de kortare intervallerna.\u00a0 K\u00f6r 30 sekunder p\u00e5 90-95% av max. H\u00e4r ska det k\u00e4nnas riktigt jobbigt. G\u00e5 eller jogga 30 sekunder och upprepa fyra g\u00e5nger.\u00a0 Efter den sista 30 sekundaren, g\u00e5 eller jogga i 60 sekunder.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nu \u00e4r det dags att g\u00f6ra samma sak igen, allts\u00e5 en 4-minutare f\u00f6ljt av 4 stycken 30s\/30s. Upprepa 3-4 g\u00e5nger eller s\u00e5 m\u00e5nga du har tid och lust med.<\/span><\/p>\n<h3>Fyrahundringar<\/h3>\n<p><span style=\"font-weight: 400;\">V\u00e4rm upp i ungef\u00e4r 8-10 min d\u00e5 du sakta men s\u00e4kert \u00f6kar tempot. Nu \u00e4r fet dags f\u00f6r intervallerna enligt f\u00f6ljande uppl\u00e4gg:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">400 hundringar i tre olika v\u00e4xlar (tempo)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">K\u00f6r 400m i lugnt tempo (v\u00e4xel 1 = den l\u00e5ngsammaste) d\u00e4refter 400m i riktigt tufft tempo (v\u00e4xel 3 = den snabbaste) och till sist 400m i tufft tempo (v\u00e4xel 2 = mellan v\u00e4xeln).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Upprepa s\u00e5 m\u00e5nga varv som du har tid och lust med. Ett tips kan vara att k\u00f6ra sex stycken fyrahundringar och ta en l\u00e4ngre paus innan du forts\u00e4tter. Passet g\u00e5r s\u00e5 klart \u00e4ven att k\u00f6ra p\u00e5 en annan str\u00e4cka \u00e4n 400m.<\/span><\/p>\n<h3>90-sekundaren<\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">60 sekunder snabbt\/st\u00e5vila 10-20 sekunder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 sekunder snabbt \/st\u00e5vila 10-20 sekunder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kuta tillbaka<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Kuta iv\u00e4g i 60 sekunder i ca 90-95% av max, det vill s\u00e4ga riktigt anstr\u00e4ngande niv\u00e5. Stanna och vila i stillast\u00e5ende i 10-20 sekunder. Kuta ytterligare 30 sekunder i samma riktning och tempo. Stillast\u00e5ende vila i ca 10-20 sekunder. V\u00e4nd och spring hela v\u00e4gen tillbaka till startpunkten. F\u00f6rs\u00f6k att klara det p\u00e5 max 90 sekunder eller snabbare varje g\u00e5ng. Upprepa s\u00e5 m\u00e5nga g\u00e5nger som du har tid och lust med.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Att l\u00e4gga in intervaller i l\u00f6ptr\u00e4ningen \u00e4r ett kul och smart s\u00e4tt att f\u00e5 till ett bra tr\u00e4ningspass p\u00e5 kort tid och f\u00e5 upp farten till loppet. Friskis l\u00f6pcoach Andreas Dahlqvist tipsar om tre varianter att l\u00e4gga in i tr\u00e4ningsprogrammet.<\/p>\n","protected":false},"author":50,"featured_media":91688,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[82],"tags":[],"class_list":["post-91686","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traningstips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>F\u00e5 upp farten med intervaller - Blodomloppet 2026<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blodomloppet.se\/?p=91686\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"F\u00e5 upp farten med intervaller - Blodomloppet 2026\" \/>\n<meta property=\"og:description\" content=\"Att l\u00e4gga in intervaller i l\u00f6ptr\u00e4ningen \u00e4r ett kul och smart s\u00e4tt att f\u00e5 till ett bra tr\u00e4ningspass p\u00e5 kort tid och f\u00e5 upp farten till loppet. 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