Interval Workout Builder

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Interval Workout Builder

Plan work, rest, rounds and blocks, or find rounds that fit your time budget. Build a printable interval sequence with warmup and cooldown.

Build equal rounds in each block, or find the most complete rounds per block that fit your time budget. Rest occurs between rounds only; block recovery replaces the rest between blocks.

Enter your numbers to begin.

    Timing assumptions

    Total seconds = warmup + cooldown + blocks × [rounds × work + (rounds − 1) × rest] + (blocks − 1) × block recovery. Warmup and cooldown inputs are converted to seconds. There is no rest after the last round of a block. The work and recovery settings are editable planning examples, not training recommendations.

    Reverse mode finds the largest whole number of equal rounds per block within the budget, capped at 100 rounds per block. It never shortens your chosen recovery. The printed sequence is a plan, not a running timer.

    Planning straight strength sets instead? Use the Workout Time Calculator.

    This calculator does not save your entries. Reloading or leaving the page clears them.

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