Interval Training

• 1: Overview
• 2: Configuration
• 3: Operation

1 - Overview

Interval training is a type of physical training that alternates between periods of high-intensity exercise and periods of lower-intensity exercise, rest, or recovery. This method is widely used in fitness, sports, and rehabilitation programs to improve cardiovascular endurance, speed, strength, and overall athletic performance.

Key Characteristics of Interval Training

Work Intervals: These are periods of intense physical activity (e.g., sprinting, cycling at maximum effort, or weightlifting).

Rest/Recovery Intervals: These are periods of low-intensity activity (e.g., walking, slow jogging) or complete rest. Repetition : The work-rest cycle is repeated multiple times during a single session.

Customizable: The duration, intensity, and ratio of work to rest can be tailored to individual fitness levels and goals.

Types of Interval Training

High-Intensity Interval Training (HIIT): Short bursts of maximum-effort exercise followed by brief recovery periods. For example, 30 seconds of sprinting followed by 15 seconds of walking, repeated for 15–20 minutes.

TABATA: A specific form of HIIT involving 20 seconds of ultra-high-intensity exercise followed by 10 seconds of rest, repeated for 4 minutes (8 cycles total).

Fartlek Training: A less structured approach combining continuous and interval training, often used in running. For instance, alternating between jogging and sprinting at random intervals.

Sprint Interval Training (SIT): Involves very short, all-out sprints (e.g., 30 seconds) with longer recovery periods (e.g., 4 minutes).

Benefits of Interval Training

Improved Cardiovascular Fitness: Enhances heart and lung efficiency by pushing the body to adapt to varying intensities.

Increased Calorie Burn: Burns more calories in a shorter time compared to steady-state cardio.

Fat Loss: Promotes fat oxidation and boosts metabolism even after the workout (after-burn effect).

Time Efficiency: Ideal for those with busy schedules, as sessions are typically shorter than traditional workouts.

Performance Gains: Enhances speed, power, and endurance for athletes.

Variety: Prevents boredom by breaking up monotony with dynamic changes in intensity.

Example of an Interval Training Session

• Warm-up: 5 minutes of light jogging
• Work Interval: 1 minute of sprinting
• Rest Interval: 2 minutes of walking
• Repeat: 6–8 cycles
• Cool-down: 5 minutes of stretching

Final Thoughts

Interval training is versatile and can be adapted to various activities like running, swimming, cycling, rowing, or strength training. However, beginners should start with moderate intensity and gradually increase the workload to avoid injury.

2 - Configuration

Click the Settings tab of the timer.

Changing Settings

To change settings, manipulate the scroll wheels, dropdown boxes and choice buttons to adjust the timer settings. The timer will automatically update to reflect the new settings.

The timer will internally remember the current settings until you change them again or load a stowed configuration (see below).

You do not need to click any buttons to apply the settings. The timer will automatically update to reflect the new settings.

Stowing and Loading Settings

You can easily stow your preferred timer settings for future use. With one click, you can load your stowed settings to quickly configure the timer for your workout.

To stow your settings, click the Stow button and enter a name for the stowed configuration.

To load your stowed settings, click the Load button and then click the entry that you want to load. The timer settings will automatically update with the stowed settings.

To delete a stowed setting configuration, click the Load button and then click the trash can icon of the entry that you want to delete.

If you make changes to the configuration, the timer will not overwrite any of your named stowed configurations. However, it will internally remember the current settings until you change them again or load another stowed configuration.

Work Phase Duration

Move the scroll wheels to select the desired duration of one work phase.

The wheels are arranged in the familiar hours : minutes : seconds format.

Time To Prepare Before Workout

If you need a few seconds between pressing the Start button and actually beginning the workout, move the scroll wheel to the desired number of seconds.

The “Play 5 second countdown at start of each phase”, if activated, will count down before the workout starts regardless of the configuration of this setting.

Number of Additional Work Phases

Move the scroll wheel to select the desired number of additional work phases.

If the scroll wheel is at 0, you will have exactly one work phase.

Rest Between Work Phases

Move the scroll wheel to select the desired number of seconds of rest between work phases.

If the scroll wheel is at 0, the one work phase will start immediately after the end of the preceding phase, with no rest time in between.

Number of Additional Rounds

Move the scroll wheel to select the desired number of additional rounds.

If the scroll wheel is at 0, you will have exactly one round, which consist of the selected number of work phases.

Rest Between Rounds

Move the scroll wheel to select the desired number of seconds of rest between rounds.

If the scroll wheel is at 0, the one round will start immediately after the end of the preceding round.

Sound Signals

Here you can configure what type of sound prompts you want, to help you with executing your workout without having to look at the screen the whole time.

All sound prompts are optional.

Play sound at end of preparation time

This sound will tell you to get ready because the workout is starting.

Play sound at end of work phase

This sound will tell you that the workout phase is done.

Play sound at end of rest period

This sound will tell you that the rest period is done and you must start the next workout phase.

Voice Signals

Here you can configure what type of voice prompts you want, to help you with executing your workout without having to look at the screen the whole time.

All voice prompts are optional.

Play 10 second warning at start of each phase

This voice prompt will tell you that there are ten seconds left before the end of the current activity (workout or rest) and the start of the next activity (workout or rest).

Play 5 second countdown at start of each phase

This voice prompt will count down from 5-4-3-2-1 and beep at 0, starting at 5 seconds before the start of the next activity (workout or rest).

Play voice at start of the work phase

This voice prompt will announce “Go!” at the start of each work phase.

Play voice at start of rest period

This voice prompt will announce “Rest!” at the start of each rest period.

Play voice at end of workout

This voice prompt will announce “Well done!” at the very end of the workout.

Theme Seed Color

Tap the colored button to change the theme color of the timer. The theme color of the rest of the app and/or timers will not be affected.

Tap the Reset button to reset the timer color back to the default theme color for the app.

3 - Operation

Click the Timer tab of the timer.

Starting, Pausing, Resuming, and Stopping

Click the Start button to start the timer.

At any time you can click the Pause button to pause the timer, which will then change to Resume that you can click to continue the timer.

Click the Stop button to end the timer.

Skipping Phases

At any time during the workout, you can skip the current activity by clicking the button directly below the time display.

For example, if you have a rest period of 60 seconds and you want to start the next exercise after only 30 seconds of rest, click the Rest button. That will terminate the rest period and start the next exercise.

Actual Workout Stats

Pressing the button to skip ahead to the next activity will increment the actual workout stats.

Pressing the Stop button to abort the workout will not add the interrupted activity to the actual workout stats.

Notes

Click the Notes button to open a text box where you can store free-form text notes, up to a maximum of 1,000 characters.