Overview

A “Descending” workout decreases work interval durations while often increasing rest periods.

This structure helps maintain intensity as fatigue accumulates.

Example Workout

Round 1: 60 seconds work (e.g., burpees) / 10 seconds rest

Round 2: 45 seconds work / 20 seconds rest

Round 3: 30 seconds work / 30 seconds rest

Shorter bursts allow maximum effort despite mounting fatigue.

Benefits

• Prioritizes technique and power output as rest increases.
• Reduces injury risk by shortening strain periods over time.
• Ideal for “finisher” routines to exhaust remaining energy.

Use Cases

• Strength training circuits with compound movements.
• Sprint intervals where form preservation is critical.

Key Considerations

Escalating suits athletes building workload tolerance.

Descending aids in managing fatigue while sustaining effort.

Both can adapt rest/work ratios (e.g., static rest with escalating work).

Final Thoughts

By tailoring these timers to fitness goals, users can optimize progress, whether aiming for endurance gains or explosive power retention.