Sport & fitness
Interval session planner
Add work, recovery, warm-up and cooldown blocks into a session plan.
A clear answer. Here’s how.
Schedules a supplied warm-up, each work interval, recovery between intervals and a supplied cooldown. No recovery is added after the final work interval. Reports all block durations and cumulative seconds. These are your timing choices, not an exercise prescription, intensity target or assessment of suitability.
See a worked example
Worked example
A fixed demonstration, separate from the values you enter above.
- Work rounds
- 8
- Work seconds per round
- 30
- Recovery seconds between rounds
- 60
- Warm-up seconds
- 300
- Cooldown seconds
- 300
Example result
| Block | Type | Seconds | Start second | End second |
|---|---|---|---|---|
| 1 | Warm-up | 300 | 0 | 300 |
| 2 | Work 1 | 30 | 300 | 330 |
| 3 | Recovery | 60 | 330 | 390 |
| 4 | Work 2 | 30 | 390 | 420 |
| 5 | Recovery | 60 | 420 | 480 |
Work time 240 seconds; no recovery after the final work block.