Interval Timer Workouts: Pre-Built Sessions for Running and Cycling
Stop staring at your interval timer wondering what to program. These ready-to-use workouts are proven effective for building speed, power, and endurance. Just copy the settings and go.
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Program these workouts with audio cues
Workout Categories
Running: VO2max Intervals
These workouts target your aerobic capacity - the engine that powers all distance running. Run at 95-100% of max heart rate, or a pace you could sustain for about 10-12 minutes in a race.
Classic 5x1000m
The gold standard VO2max workout. 5 repetitions of 1000m (approximately 3:30-4:30 depending on ability) with equal recovery.
Timer Settings: 5 rounds | Work: 3:30-4:30 | Rest: 3:30-4:30
Total Time: 35-45 minutes (including warmup/cooldown)
6x800m
Slightly shorter intervals allow for slightly faster pace. Great for 5K-10K preparation.
Timer Settings: 6 rounds | Work: 2:45-3:30 | Rest: 2:00-2:30
Total Time: 30-40 minutes
Billat 30/30s
French researcher Veronique Billat's protocol: 30 seconds hard, 30 seconds easy. Accumulates significant time at VO2max.
Timer Settings: 12-20 rounds | Work: 0:30 | Rest: 0:30 (easy jog, not standing)
Total Time: 12-20 minutes of intervals
3x1 Mile Repeats
Longer VO2max intervals for experienced runners. Builds mental toughness alongside fitness.
Timer Settings: 3 rounds | Work: 5:30-7:00 | Rest: 4:00-5:00
Total Time: 30-40 minutes
Running: Threshold Sessions
Threshold work improves your lactate clearance capacity - the pace you can sustain for roughly an hour. Run at 85-90% max heart rate, comfortably hard but controlled.
Cruise Intervals: 4x8 Minutes
Broken threshold work is more manageable than continuous tempo. Short recoveries keep lactate elevated.
Timer Settings: 4 rounds | Work: 8:00 | Rest: 2:00
Total Time: 38 minutes of quality work
3x10 Minutes
Longer threshold blocks build race-specific endurance. Excellent half marathon preparation.
Timer Settings: 3 rounds | Work: 10:00 | Rest: 3:00
Total Time: 36 minutes
Tempo Sandwich
10-minute threshold, 5-minute easy, 10-minute threshold. Teaches pacing control and mental reset.
Timer Settings: Work 1: 10:00 | Rest: 5:00 | Work 2: 10:00
Total Time: 25 minutes
2x20 Minutes
The classic threshold session. Demanding but highly effective for marathon and half marathon prep.
Timer Settings: 2 rounds | Work: 20:00 | Rest: 5:00
Total Time: 45 minutes
Calculate your threshold pace using our running pace calculator.
Running: Speed Development
Speed work develops neuromuscular coordination and running economy. Run at maximum or near-maximum effort with full recovery between reps.
10x200m
Classic track speed session. Run at 1500m race pace or faster with full recovery.
Timer Settings: 10 rounds | Work: 0:30-0:40 | Rest: 1:30-2:00
Total Time: 20-25 minutes
8x400m
Longer speed reps that build speed endurance. Target mile race pace.
Timer Settings: 8 rounds | Work: 1:15-1:45 | Rest: 2:00-3:00
Total Time: 25-35 minutes
Strides: 8x20 Seconds
Short accelerations that maintain running mechanics and neuromuscular function. Can be done after easy runs.
Timer Settings: 8 rounds | Work: 0:20 | Rest: 1:00
Total Time: 10 minutes
Cycling: VO2max Intervals
Target 106-120% of FTP for these efforts. You should be breathing very hard and relieved when the interval ends. Heart rate will climb throughout each interval.
5x4 Minutes at 110% FTP
The benchmark VO2max workout for cycling. Accumulates 20 minutes at VO2max.
Timer Settings: 5 rounds | Work: 4:00 | Rest: 4:00
Power Target: 106-115% FTP
6x3 Minutes at 115% FTP
Slightly shorter, slightly harder. Good for building top-end power.
Timer Settings: 6 rounds | Work: 3:00 | Rest: 3:00
Power Target: 110-120% FTP
40/20s Microbursts
40 seconds at 120% FTP, 20 seconds easy. Accumulates significant VO2max time with manageable individual efforts.
Timer Settings: 10-15 rounds | Work: 0:40 | Rest: 0:20
Power Target: 115-130% FTP during work
Know your FTP? Use our FTP calculator to determine these power targets.
Cycling: Threshold & Sweet Spot
Sweet spot (88-94% FTP) and threshold (95-105% FTP) work builds sustainable power. These efforts should feel hard but controlled.
2x20 Sweet Spot
The classic FTP builder. Sustainable intensity with maximum training benefit.
Timer Settings: 2 rounds | Work: 20:00 | Rest: 5:00
Power Target: 88-94% FTP
3x15 at Threshold
Broken threshold work. Slightly harder than sweet spot but more sustainable than continuous threshold.
Timer Settings: 3 rounds | Work: 15:00 | Rest: 5:00
Power Target: 95-100% FTP
Over-Unders
Alternate between 2 min at 95% FTP and 1 min at 105% FTP. Teaches body to clear lactate while maintaining effort.
Timer Settings: 3 sets of 9 min (3 cycles each) | Under: 2:00 | Over: 1:00 | Set rest: 5:00
Power Target: 95% FTP (under), 105% FTP (over)
1x60 Sweet Spot
The long steady effort. Mental and physical endurance builder. Perfect for indoor trainer sessions.
Timer Settings: 1 round | Work: 60:00 | No rest
Power Target: 85-90% FTP
Cycling: Power & Sprint
Maximum power efforts develop neuromuscular power and anaerobic capacity. These require full recovery between efforts - quality over quantity.
Sprint Starts: 8x15 Seconds
Maximum effort from a slow roll. Develops explosive power for attacks and sprints.
Timer Settings: 8 rounds | Work: 0:15 | Rest: 3:00
Power Target: Maximum (often 200%+ FTP)
30/30 Anaerobic
30 seconds maximum, 30 seconds easy spin. Builds anaerobic capacity and punch.
Timer Settings: 8-10 rounds | Work: 0:30 | Rest: 0:30
Power Target: 150-180% FTP
Standing Starts: 6x20 Seconds
Begin from standstill, maximum effort standing acceleration. Pure power development.
Timer Settings: 6 rounds | Work: 0:20 | Rest: 4:00
Power Target: Maximum sustainable for duration
Programming Tips
Always Include Warmup
Every interval session needs 10-20 minutes of progressive warmup. Start easy and gradually build intensity. Include 2-3 short accelerations (strides or spin-ups) before starting main intervals.
Cool Down Properly
10-15 minutes of easy activity helps flush metabolic byproducts and begins recovery. Never go straight from hard efforts to stopping.
Progress Gradually
- Week 1: Start with fewer reps (4x1000m instead of 5x1000m)
- Week 2-3: Add one rep per session
- Week 4: Recovery week - reduce volume 40%
- Week 5: Return to building with new baseline
Quality Over Quantity: If you cannot complete intervals at the target intensity, stop the session. Junk intervals at reduced intensity provide minimal benefit while adding fatigue. Better to do 3 quality intervals than 5 subpar ones.
Frequently Asked Questions
How long should interval rest periods be?
Depends on the target system. VO2max: rest equals work. Speed/anaerobic: rest is 2-3x work. Threshold: rest is 25-50% of work time. Incomplete recovery is intentional for threshold; full recovery needed for speed.
Should I warm up before interval workouts?
Always. 10-20 minutes progressive warmup plus 2-3 short accelerations. Skipping warmup reduces quality and increases injury risk.
How many interval sessions per week?
Most athletes: 2-3 sessions. Beginners: 1-2 sessions. More than 3 typically leads to fatigue without additional benefit. Quality over quantity.
What should my interval pacing feel like?
Threshold: comfortably hard. VO2max: very hard, relieved when it ends. Speed: maximum. If early intervals are faster than late ones, you started too hard.