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Build an interval session
See where each minute goes: effort, recovery, warm-up and cool-down.
What is it for?
Prepare the repetitions and recoveries of an interval session. See its duration and distance before heading out.
How it works
- Choose a format and repetition count.
- Set the blocks and recoveries.
- Read the timeline and save your preview.
Your result
- Effort time
- 8:00
- Recovery time
- 7:00
- Warm-up
- 10:00
- Cool-down
- 10:00
Your session, block by block
- Warm-up
- Effort
- Recovery
- Cool-down
The timeline describes the format you entered. It does not validate the intensity or fit this session into your plan. Extra transitions and breaks are not counted.
How this format is guided
Each effort ends at its duration. Distance covered does not shorten the block.
- Live Koatch
- 17 blocks
- Apple Watch
- Compatible format
This preview does not add a session to your calendar. Its slot and intensity still need checking against your plan.
Times for every block
| Block | Time | Start | End |
|---|---|---|---|
| Warm-up | 10:00 | 0:00 | 10:00 |
| Effort 1 | 1:00 | 10:00 | 11:00 |
| Recovery 1 | 1:00 | 11:00 | 12:00 |
| Effort 2 | 1:00 | 12:00 | 13:00 |
| Recovery 2 | 1:00 | 13:00 | 14:00 |
| Effort 3 | 1:00 | 14:00 | 15:00 |
| Recovery 3 | 1:00 | 15:00 | 16:00 |
| Effort 4 | 1:00 | 16:00 | 17:00 |
| Recovery 4 | 1:00 | 17:00 | 18:00 |
| Effort 5 | 1:00 | 18:00 | 19:00 |
| Recovery 5 | 1:00 | 19:00 | 20:00 |
| Effort 6 | 1:00 | 20:00 | 21:00 |
| Recovery 6 | 1:00 | 21:00 | 22:00 |
| Effort 7 | 1:00 | 22:00 | 23:00 |
| Recovery 7 | 1:00 | 23:00 | 24:00 |
| Effort 8 | 1:00 | 24:00 | 25:00 |
| Cool-down | 10:00 | 25:00 | 35:00 |
How about my calendar?
Sign in to check your calendar with this format.
The words on this page, made clear
Choose a term for its definition and an illustrated example.
Understand the calculation
Total time = warm-up + repetitions × effort duration + recovery count × recovery duration + cool-down. Without a final recovery there is one fewer recovery than repetitions. For a distance-based effort, time = distance in km × pace in seconds/km. No intermediate rounding.
The timeline describes the format you entered. It does not validate the intensity or fit this session into your plan. Extra transitions and breaks are not counted.
Your questions, answered
Do I need an account to calculate?
No. Results and methods are freely available.
What does saving keep?
Your inputs, result and method version, in your private resources. Your plan and personal records are not changed.
Why is there one fewer recovery than repetitions?
By default, recovery separates efforts. After the final effort you move to the cool-down. Select the final-recovery option to add a recovery there too.
Explore the next step
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Use your MAS to explore pace references for different sessions.
Try the tool - Advice
Warm up before running: let your body catch up with your watch
Prepare the start of your session with a gradual warm-up.
Read the advice
