Table of Contents
Interval Time based on Fitness Experience
Interval Training as an entire workout
Interval Training at the beginning or then end of a workout
Enabling Timed Interval workouts
Editing your Timed Interval workout
Navigating Timed Intervals during your workout
Introduction
Get ready to break a sweat with our HIIT-inspired training program and bring some excitement to your workouts!
Intervals are performed based on time and can differ based on fitness experience, you can find details about this below. Your goal is to perform as many reps as possible safely during the permitted time. Similar to Supersets and Circuits, you will not only do this for one exercise but for a few in the form of rounds (there are some cases where a single exercise can be generated as an interval, it is possible).
Interval Time based on Fitness Experience
Interval Training as an entire workout
Beginner - 30 seconds of work with 30 seconds rest after each round for 10 minutes total
Intermediate - 30/45 seconds of work with 30 seconds rest after each round for 20 minutes total
Advanced - 30/45/60 seconds of work with 30 seconds rest after each round for 30 minutes total
Interval Training at the beginning or then end of a workout
Beginner - 30 seconds of work with 30 seconds rest after each round for 25% of workout duration or 15 minutes total
Intermediate - 30/45 seconds of work with 10/15 seconds rest after each round for 25% of workout duration or 15 minutes total
Advanced - 30/45/60 seconds of work with 10/15/20 seconds rest after each round for 25% of workout duration or 15 minutes total
iOS
Enabling Timed Interval workouts
1. Click your Gym Profile by clicking the top center of the Workout tab.
2. Scroll to Timed Intervals.
3. Toggle on.
4. Set your Timed Interval workout to be generated at the beginning of your workout, at the end of your workout, or as an entire workout.
Editing your Timed Interval workout
Similar to other Fitbod workout features, you have the ability to edit and create.
To add an exercise to the circuit
- Select the "..." icon next to the interval heading
- Add Exercises to Times Interval Group
- Select exercises
- Add
To duplicate the circuit
- Select the "..." icon next to the interval heading
- Duplicate Timed Interval Group
To change the time of the circuit
- Select the "..." icon next to the interval heading
- Change Timed Interval Group Duration
To unbundle the circuit
- Select the "..." icon next to the interval heading
- Unbundle Timed Interval Group
To move the circuit within your workout
- Long hold the circuit heading
- Drag and drop to the desired position
Navigating Timed Intervals during your workout
Interval training is a high-intensity, short rest workout format so we've created a hands-free workout experience! During your workout in progress, select your first exercise in the Timed Interval Circuit.
Select the Stopwatch icon to access the Interval Timer. This timer will auto-play through the entire circuit that way, you can put your phone down within visible distance and perform the entire circuit without needing to Log Set. To begin, select the Play button and get ready to go!
If you would like to turn off auto-play, select the Settings icon and Stop Timer after every interval.
Android
We're sorry, but timed intervals are not available on Android just yet! Our team is hard at work to bring all features to Android to match the iOS app experience.
To see other features that are on our roadmap for Android, please visit our Plans for Android page.