How to use the online timer
Almost every training format is an argument about the relationship between work and rest. Twenty seconds against ten is a different exercise from thirty against thirty, even at the same total length, because the short rest forces the intensity down or the fatigue up. Once that relationship is fixed, the session becomes repeatable, and repeatable is what makes any of it measurable.
These pages cover the intervals people actually use — tabata at twenty and ten, forty-twenty and thirty-thirty, circuits with a transition rather than a rest, boxing rounds, every-minute-on-the-minute work and open twenty-minute pieces — alongside the plain lengths of a run, a ride, a walk, a stretch and the ninety seconds between heavy sets. Climate shapes most of it here: outdoor work belongs to early mornings and late evenings for half the year, and moves indoors entirely in the worst of the summer.
Whatever the format, keep it constant for a few weeks and write down what was done. The value of interval training is almost entirely in the comparison, and changing the ratio every session removes any way of telling whether the last month achieved anything at all.
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