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Interval Workout Timer

Professional interval training timer with variable protocols, custom sequences, real-time analytics, and performance tracking for optimal high-intensity workouts.

High-intensity work period (10-300 seconds)
Recovery period between intervals (5-180 seconds)
Number of work/rest cycles (1-50 rounds)
Time to prepare before starting workout (3-60 seconds)
📈 Pyramid Protocol
Work: 30s, 45s, 60s, 45s, 30s | Rest: 20s each
Benefits: Progressive intensity, mental challenge, cardiovascular adaptation
🪜 Ladder Training
Work: 20s, 30s, 40s, 50s, 40s, 30s, 20s | Rest: 15s each
Benefits: Varied intensity, endurance building, metabolic flexibility
🌊 Wave Sequence
Work: 45s, 30s, 60s, 30s, 45s, 30s, 60s, 30s | Rest: 25s each
Benefits: Power endurance, lactate tolerance, recovery optimization
💪 Tabata Plus
Work: 20s, 25s, 30s, 25s, 20s, 25s, 30s, 25s | Rest: 10s each
Benefits: Anaerobic capacity, progressive overload, intensity variation
🏃 Endurance Builder
Work: 60s, 75s, 90s, 75s, 60s | Rest: 30s, 45s, 60s, 45s, 30s
Benefits: Sustained effort, aerobic power, fatigue resistance
⚡ Power Intervals
Work: 15s, 20s, 25s, 20s, 15s, 20s, 25s, 20s | Rest: 45s each
Benefits: Peak power output, explosive strength, recovery optimization
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📊 Your Training Progress

Track your interval training journey with detailed analytics. Your workout data is stored locally and shows your consistency, favorite protocols, and total training time. Regular interval training improves cardiovascular health, increases metabolic rate, and enhances athletic performance.

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Interval Workout Timer

🚀 Enhance Your Interval Performance

📊 Monitor Training Intensity

Track your workout intensity with our scientific RPE Calculator. Rate of Perceived Exertion helps you gauge workout intensity accurately, ensuring you hit the right zones for maximum interval training benefits. Use RPE 8-9 during work intervals and RPE 2-4 during rest periods for optimal training adaptations.

💨 Measure Aerobic Capacity

Assess your cardiovascular fitness progress with our comprehensive VO2 Max Calculator. Regular interval training can improve VO2 max by 15-25% in just 6-8 weeks. Track your improvements and adjust training intensity based on your current fitness level for maximum performance gains and interval training optimization.

Related

References

  • Roberts CK, Segovia DE, Lankford DE. Effects of Home-Based Exercise Training Systems, Combined with Diet, on Cardiometabolic Health. Int J Exerc Sci. 2019 May 1;12(2):871-885. doi: 10.70252/WEFP3647. PMID: 31156746; PMCID: PMC6533109.
  • Chaabene, H., Prieske, O., Herz, M., Moran, J., Höhne, J., Kliegl, R., Ramirez-Campillo, R., Behm, D., Hortobágyi, T., & Granacher, U. (2021). Home-based exercise programmes improve physical fitness of healthy older adults: A PRISMA-compliant systematic review and meta-analysis with relevance for COVID-19. Ageing Research Reviews, 67, 101265. https://doi.org/10.1016/j.arr.2021.101265
  • Habib, Nashmia & Kamal, Faiza & Munir, Mubbasher. (2021). Comparison of the Effectiveness of Home-Based Workouts and Gym Training according to Caloric Intake. International Health Review. 1. 13-29. 10.32350/ihr.0102.02.
  • Newbold, J. W., Rudnicka, A., & Cox, A. (2021). Staying Active While Staying Home: The Use of Physical Activity Technologies During Life Disruptions. Frontiers in Digital Health, 3, 753115. https://doi.org/10.3389/fdgth.2021.753115

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