Interval Workout Timer
Customizable interval timer for track workouts, speed training, and HIIT sessions. Configure work/rest intervals, set multiple rounds and sets, and use preset workouts for 400m, 800m, and pyramid intervals.
Plan Your Training
Get a personalized training plan with structured intervals
Configure Your Workout
Choose a preset or customize your intervals
Quick Presets
Custom Configuration
WARM UP
Get ready to work
Workout Complete!
Great job finishing your interval session
Workout Summary
Track your workouts over time to monitor improvements in pace, recovery time, and overall fitness. Consistent interval training is key to building speed and endurance.
How to Use the Interval Timer
This interval workout timer is designed for runners, cyclists, and athletes doing structured interval training. Whether you're on the track, road, or treadmill, this timer helps you nail your work and rest periods with precision.
Quick Start Guide
- Choose a preset for common workouts like 4x400m, 8x200m, or Tabata intervals
- Or customize your work duration, rest duration, rounds, and sets
- Add warm-up and cool-down time to your session
- Enable sound cues for beeps at transitions and countdown alerts
- Start your workout and follow the visual and audio prompts
Pro Tip: Use voice announcements during outdoor runs when you can't easily see the screen. The timer will announce each phase change and countdown warnings.
Understanding Interval Training
Interval training alternates high-intensity work periods with lower-intensity recovery periods. This training method is one of the most effective ways to improve running speed, VO2 max, lactate threshold, and overall cardiovascular fitness.
Benefits of Interval Training
Improved Speed
High-intensity intervals train your body to run faster by improving running economy, neuromuscular coordination, and anaerobic capacity.
Increased VO2 Max
Intervals push your aerobic system to its limits, increasing your maximum oxygen uptake and cardiovascular efficiency.
Time Efficient
Get more training stimulus in less time. A 30-minute interval session can provide similar or better benefits than 60+ minutes of steady running.
Mental Toughness
Pushing through hard intervals builds the mental resilience needed for racing and handling discomfort during competition.
Common Interval Workouts Explained
4x400m Intervals
Classic track workout for building speed and lactate threshold. Run 400 meters (one lap) at 5K race pace or slightly faster, with equal rest between repeats.
Target Pace: 5K pace to 3K pace
Rest: 90-120 seconds or equal time
Total Volume: 1600m of hard running
8x200m Repeats
Shorter, faster intervals that develop pure speed and running mechanics. Great for newer runners or early-season speed work.
Target Pace: 3K-Mile race pace
Rest: 60-90 seconds
Total Volume: 1600m of hard running
5x800m Intervals
Longer intervals that build VO2 max and race-specific fitness for 5K-10K runners. Challenging both physically and mentally.
Target Pace: 10K race pace to 5K pace
Rest: 2-3 minutes
Total Volume: 4000m of hard running
Tabata Intervals
Ultra-high intensity protocol: 20 seconds all-out effort, 10 seconds rest, repeated 8 times. Originally designed for cyclists but effective for runners too.
Effort: Maximum sustainable pace for 20 seconds
Rest: 10 seconds (1:2 work-to-rest ratio)
Total Time: 4 minutes of intense work
Pyramid Workout
Vary interval length throughout the session (e.g., 200-400-600-400-200m). Challenges different energy systems and keeps workouts interesting.
Pattern: Increase then decrease distance
Pace: Faster for shorter intervals
Benefit: Recruits different muscle fibers and energy systems
Work-to-Rest Ratios Guide
The ratio of work time to rest time determines the training stimulus and what physiological adaptations you'll develop.
| Ratio | Example | Training Effect | Best For |
|---|---|---|---|
| 1:3 | 1 min work, 3 min rest | Speed, power, full recovery | Sprint repeats, beginners |
| 1:2 | 1 min work, 2 min rest | Speed endurance, neuromuscular | 200-400m repeats |
| 1:1 | 2 min work, 2 min rest | VO2 max, lactate threshold | 400-800m intervals |
| 2:1 | 4 min work, 2 min rest | Aerobic power, tempo | 1000m+ intervals |
| 3:1 | 3 min work, 1 min rest | Lactate tolerance, mental toughness | Advanced tempo intervals |
Programming Interval Training
Strategic programming ensures you get maximum benefit from interval training while minimizing injury risk and overtraining.
Weekly Frequency
- Beginners: 1 interval session per week, focusing on form and gradual progression
- Intermediate: 1-2 sessions per week with at least 48 hours between hard efforts
- Advanced: 2-3 sessions per week, varying intensity and interval length
- Important: More is not better. Recovery between sessions is when adaptation occurs
Progression Strategies
Option 1: Increase Volume
Keep pace and rest constant, add more intervals
Example: 4x400m → 6x400m → 8x400m
Option 2: Increase Intensity
Keep volume constant, run faster
Example: 6x400m at 10K pace → 6x400m at 5K pace
Option 3: Reduce Rest
Keep volume and pace constant, shorten recovery
Example: 5x800m (3 min rest) → 5x800m (2 min rest)
Progression Warning: Change only one variable at a time. Increasing volume AND intensity simultaneously increases injury risk dramatically. Progress gradually - 10% increases per week is a safe guideline.
Pacing Your Intervals
Proper pacing is critical for effective interval training. Too fast and you'll blow up early; too slow and you won't get the intended stimulus.
How to Find Your Interval Pace
Method 1: Based on Race Pace
- • 400m-800m intervals: 5K race pace or slightly faster
- • 1000m-1200m intervals: 10K race pace
- • Mile+ intervals: Half marathon pace to 10K pace
Method 2: Based on Heart Rate
- • VO2 max intervals: 95-100% max heart rate
- • Threshold intervals: 85-90% max heart rate
- • Tempo intervals: 80-85% max heart rate
Method 3: Perceived Effort
- • Hard intervals: "Comfortably hard" - can speak 2-3 words
- • Very hard intervals: Can barely speak, high breathing rate
- • Sprint intervals: All-out effort, unsustainable beyond 30-60 seconds
Use our Heart Rate Zone Calculator to find your exact training zones for interval work.
Frequently Asked Questions
What is interval training?
Interval training alternates between periods of high-intensity work and lower-intensity rest or recovery. This method improves speed, VO2 max, and running economy more effectively than steady-state training alone. Common examples include 400m repeats, 800m intervals, and fartlek workouts.
How long should work intervals be for running?
Work intervals typically range from 30 seconds to 5 minutes depending on your goal. Short intervals (30-90 seconds) build anaerobic capacity and speed. Medium intervals (2-4 minutes) improve VO2 max. Longer intervals (4-8 minutes) develop lactate threshold. Match interval length to your training goal and fitness level.
What is the ideal work-to-rest ratio for intervals?
Common work-to-rest ratios include 1:1 for hard efforts (e.g., 2 min work, 2 min rest), 2:1 for moderate intervals (e.g., 4 min work, 2 min rest), and 3:1 for tempo intervals. Beginners should start with longer rest periods (1:2 ratio) and progress to shorter rest as fitness improves.
How many interval sets should I do per workout?
This depends on interval length and intensity. For short sprints (200-400m), 6-12 repeats is common. For 800m intervals, 4-8 repeats works well. For longer intervals (1000m+), 3-6 repeats is typical. Total hard running should be 3-5km for most interval sessions. Quality matters more than quantity.
Should I do interval training on a track or road?
Both work well. Tracks provide accurate distances, flat terrain, and soft surfaces that reduce impact. Road intervals offer real-world conditions and hill options. For precise pacing (400m, 800m repeats), use a track. For fartlek or time-based intervals, roads work great. Mix both for variety.
How often should I do interval training?
Most runners benefit from 1-2 interval sessions per week. More than twice weekly increases injury risk without additional benefit for recreational runners. Allow 48-72 hours between hard interval sessions for recovery. Combine with easy runs, long runs, and rest days for a balanced training plan.