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Interval Workout Calculator

Plan work repetitions, recovery and session totals.

Work repetition
Work target
Pace unit

Total session time
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Optional warm-up and cool-down

Method and limitations

Repetition time = distance Ɨ pace. Total work is repetitions Ɨ work per rep. By default there are nāˆ’1 recovery periods, with no recovery after the final rep; the checkbox includes that final recovery if wanted. Session time includes work, recovery and optional warm-up/cool-down time at the separately entered easy pace. Recovery distance is not invented. Track equivalents use 400 m laps.

Internal calculations retain full precision; only displayed results are rounded. Empty inputs are not treated as zero. General software limits are 1,000 km, seven days and at most 500 split rows; model-specific limits are stated above. These are responsiveness limits, not validated athletic ranges.

Distance/time conversions use the exact international mile (1609.344 m). Run/walk, interval, split and track results are arithmetic pacing plans, not independently validated ability predictions.