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Conditioning / BOLD PERFORMANCE TOOLKIT

# Interval session planner

Plan repeated work and recovery intervals.

### Make it your own.

Change the example numbers to match your plan.

RoundsWork per round (seconds)Recovery between rounds (seconds)

YOUR RESULTS

Total interval time

11 minutes

Working time

4 minutes

Recovery time

7 minutes

Includes recovery between rounds, with none after the last round.

Enable JavaScript to update this tool. The values shown are examples.

PUT IT INTO PRACTICE

## How to use this tool.

Map out the timed portion of a circuit or interval session before starting.

1.  Choose the number of work rounds.
2.  Enter work and recovery seconds.
3.  Review the total and allow extra time for warming up or cooling down.

### A worked example.

Eight 30-second rounds with 60 seconds between rounds take 11 minutes: 4 working and 7 recovering.

Example inputs illustrate how the tool works.

## Know what the numbers mean.

Recovery is counted between rounds only. One round has no recovery interval. This plans timing; it does not run a timer or select your exercise intensity.

Your inputs stay in this browser tab. Nothing is sent to Brock. Reloading resets your inputs.

[Talk through your training goals](https://bold-performance.vercel.app/contact)

KEEP EXPLORING

## More for your training.

[

### Running pace

Turn distance and time into average pace and speed.

](https://bold-performance.vercel.app/tools/pace-calculator)[

### Finish time estimator

Project a finish time from distance and your chosen pace.

](https://bold-performance.vercel.app/tools/finish-time)

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Source: https://bold-performance.vercel.app/tools/interval-planner

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