Interval Training Calculator – Better Life Fitness https://betterlifefitness.net Your Fitness Journey, Backed by Smart Tools Tue, 21 Oct 2025 07:37:16 +0000 en-US hourly 1 https://betterlifefitness.net/wp-content/uploads/2025/10/Better-Life-Fitness-150x150.png Interval Training Calculator – Better Life Fitness https://betterlifefitness.net 32 32 Interval Training Calculator https://betterlifefitness.net/interval-training-calculator/ https://betterlifefitness.net/interval-training-calculator/#respond Fri, 26 Dec 2025 07:35:46 +0000 https://betterlifefitness.net/?p=719 Read more]]>

⚡ Interval Training Calculator

Design optimal HIIT protocols, calculate heart rate zones, and use our real-time interval timer for science-backed workouts

📚 Pre-Built Interval Protocols
Select from scientifically validated interval training protocols. Each protocol is backed by research and optimized for specific fitness outcomes.
Tabata
Advanced
Classic HIIT protocol: 20 seconds maximum effort, 10 seconds rest. Research-proven for fat loss and power.
Work: 20 sec
Rest: 10 sec
Rounds: 8
Duration: 4 min
Gibala
Intermediate
Scientific HIIT: 60 seconds hard, 75 seconds recovery. Proven equal to traditional endurance training.
Work: 60 sec
Rest: 75 sec
Rounds: 8-12
Duration: 18-27 min
Norwegian 4×4
Intermediate
VO2max builder: 4 minutes hard, 3 minutes easy. Research shows superior aerobic improvements.
Work: 4 min
Rest: 3 min
Rounds: 4
Duration: 28 min
30-20-10
Beginner
Copenhagen study: 30 sec easy, 20 sec moderate, 10 sec hard. Perfect for running and fat loss.
Pattern: 30-20-10
Cycle: 5 min
Rounds: 4
Duration: 20 min
Wingate
Advanced
Lab standard: 30 seconds all-out, 4 minutes complete recovery. Tests and builds anaerobic power.
Work: 30 sec
Rest: 4 min
Rounds: 4-6
Duration: 18-27 min
Sprint Intervals
Intermediate
Speed training: 30 seconds sprint, 2 minutes recovery. Builds speed and power with full recovery.
Work: 30 sec
Rest: 120 sec
Rounds: 6-8
Duration: 15-20 min
⚠ Before You Start
Warm up with 5-10 minutes of easy movement before starting intervals. Have a timer visible and audio enabled for best experience.
READY
0:00
Select a protocol and press Start
Interval 0 of 0
Workout not started
⚡ Advanced Timer Controls
💓 Heart Rate Zone Calculator
Calculate your personalized heart rate zones for interval training. Different intensities target different training adaptations.
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