Plan an interval session and the total volume it produces.
The work to rest ratio determines what the session trains: ratios near one to one develop aerobic capacity while much longer recoveries allow faster, more anaerobic repetitions. Distance at intensity rather than total distance is what drives the training adaptation, which is why a ten kilometre session can be easier than a six kilometre one.
Running Interval
Session time = repetitions × rep time + recoveries + warm-up and cool-down
These figures are estimates based on population-average formulas and are intended for training and recreational planning only. They are not medical advice. Consult a qualified health professional before starting or changing an exercise programme, particularly if you have an existing medical condition.
Session time = repetitions × rep time + recoveries + warm-up and cool-down The work to rest ratio determines what the session trains: ratios near one to one develop aerobic capacity while much longer recoveries allow faster, more anaerobic repetitions.
Distance at intensity rather than total distance is what drives the training adaptation, which is why a ten kilometre session can be easier than a six kilometre one.
This calculator takes 5 inputs: Repetitions, Distance per repetition, Target time per repetition, Recovery between repetitions, Warm-up and cool-down distance. The pre-filled defaults are a realistic starting point — replace them with figures from your own environment for a result you can act on.