How to Use the Interval Training Designer
Enter your total session time, work interval duration (seconds), and rest interval duration (seconds). Optionally include warm-up and cool-down times — these are subtracted from the total before calculating intervals. The result shows total sets, active time, and intensity level.
Common protocols: Beginner 1:3 ratio (20s work / 60s rest), Intermediate 1:2 (30s/60s), Advanced 1:1 (40s/40s), Tabata 2:1 (20s/10s). HIIT sessions should be limited to 2–3 per week with at least 48 hours between sessions. Always include a 5-minute warm-up to reduce injury risk.
Frequently Asked Questions
Tabata is a specific HIIT protocol: 20 seconds of all-out effort followed by 10 seconds of rest, repeated 8 rounds (4 minutes total). It was developed by Dr. Izumi Tabata and is highly effective for VO2max improvement.
During work intervals, aim for 80–95% of your max HR. During rest, let it drop to 60–70%. If HR doesn't recover during rest, the work intensity or duration may be too high.
HIIT burns more calories per minute and improves VO2max faster. However, steady-state cardio is better for building aerobic base and is easier to sustain long-term.