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Scottsdale, Arizona

PRO EXPERIENCE. PERSONAL COACHING.

Former professional athlete · NASM-certified trainer
Strength, movement, and sport performance.

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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.

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.

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.

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

KEEP EXPLORING

More for your training.

Running pace

Turn distance and time into average pace and speed.

Finish time estimator

Project a finish time from distance and your chosen pace.

Find your next step.

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Home Personalized training in ScottsdaleCoaching Strength, movement, and performanceMeet Brock Professional experience and personal coachingThe approach What working together looks likeTraining tools Search every fitness and nutrition tool

Tools

Plate calculator Strength · Know exactly what to load on each side of the bar.Rest timer Workout · Stay on track between sets with a simple countdown.Weekly training planner Workout · Give every day a focus and download your training week.Workout volume Strength · Calculate total reps and weight moved for one exercise.Workout time planner Workout · Estimate how long your sets, rests, and warm-up will take.Session effort score Workout · Combine session length with your perceived effort.Running pace Conditioning · Turn distance and time into average pace and speed.Weight converter Strength · Switch between pounds and kilograms without guesswork.Training percentages Strength · Calculate a percentage of a reference weight from your plan.Calories from macros Nutrition · See the energy represented by protein, carbs, and fat.Macro target planner Nutrition · Convert your own calorie target and macro split into grams.Protein per meal Nutrition · Divide your chosen daily protein target across meals.Hydration progress Nutrition · Compare your recorded water with a goal you choose.Meal portion scaler Nutrition · Scale a food label or recipe to the portions you plan to eat.Interval session planner Conditioning · Plan repeated work and recovery intervals.Tempo set time Strength · Estimate time under tension from your rep tempo.Finish time estimator Conditioning · Project a finish time from distance and your chosen pace.Training consistency Workout · Compare completed sessions with the sessions you planned.Training weight change Strength · Compare two loads in the same weight unit.Recipe batch portions Nutrition · Divide a whole recipe’s nutrition into equal portions.

Contact

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