)","defaultValue":30,"required":false,"hidden":false,"showNumberField":true,"step":1,"min":10,"max":600},"rowId":"H8JFfrJ"},{"type":"inputSlider","key":"XdPGL","props":{"title":"Rest Interval (seconds)","defaultValue":30,"required":false,"hidden":false,"showNumberField":true,"step":1,"min":5,"max":300},"rowId":"AdAG-Rb"},{"type":"inputSlider","key":"lbi5O","props":{"title":"Number of Rounds","defaultValue":10,"required":false,"hidden":false,"showNumberField":true,"step":1,"min":1,"max":50},"rowId":"uB-gamW"},{"type":"divider","key":"kKqSb","props":{},"rowId":"iRTVqCB"},{"type":"text","key":"NuDNR","props":{"text":"

Session Summary

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Total Session Duration:

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@total_session_duration

"},"rowId":"20yh9EU"},{"type":"text","key":"L_pdy","props":{"text":"

Total Active Time:

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@total_active_time seconds

"},"rowId":"LQLCDI2"},{"type":"text","key":"RtmNw","props":{"text":"

Work-to-Rest Ratio:

"},"rowId":"0aX7umW"},{"type":"text","key":"qX5to","props":{"text":"

@work_rest_ratio

"},"rowId":"0aX7umW"},{"type":"text","key":"SeAYg","props":{"text":"

Note: A 1:1 ratio is standard for conditioning, while a 2:1 ratio or higher indicates a high-intensity anaerobic focus.

"},"rowId":"ivOSAbu"}],"-mFf_":[{"type":"text","key":"EDN58","props":{"text":"

How to calculate total interval time?

"},"rowId":"CUV_vvO"},{"type":"text","key":"z6xso","props":{"text":"

Total training time is calculated by adding the active work period and the recovery rest period together to find the cycle time, then multiplying that value by the total number of rounds performed in the session.

"},"rowId":"U6sbtqP"},{"type":"text","key":"G-AEI","props":{"text":"

Formula: Total = (Work + Rest) × Rounds

"},"rowId":"fdXctT1"},{"type":"text","key":"u3QVJ","props":{"text":"

Using the Interval Calculator: an example

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Example: 40s Work Interval, 20s Rest Interval, and 10 Rounds.

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Step-by-step calculation:

"},"rowId":"6lPvqoz"},{"type":"text","key":"pdECC","props":{"text":"

Calculate cycle time: 40s + 20s = 60s
Multiply by rounds: 60s × 10 = 600s
Convert to minutes: 600 / 60 = 10 minutes total

"},"rowId":"keW-3Lh"},{"type":"text","key":"H6KvT","props":{"text":"

Frequently Asked Questions

"},"rowId":"RIhs0Rg"},{"type":"text","key":"6WFwI","props":{"text":"

What is a good beginner ratio?
Answer: 1:2 or 1:3

How long should HIIT sessions last?
Answer: Typically 15-30 minutes

Can I change intervals mid-workout?
Answer: Yes, to adjust intens

Interval Training Work-Rest Calculator

Session Summary

How to calculate total interval time?

Using the Interval Calculator: an example

Step-by-step calculation:

Frequently Asked Questions

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Links