📖 Overview
Use this calculator to keep high-intensity sessions inside available time windows.
⚙️ How It Works
This computes full session duration from work intervals, rest intervals, round count, and warmup/cooldown time.
The Formula
Total = Warmup + (Rounds × Work) + ((Rounds − 1) × Rest) + Cooldown
| Rounds | Number of work intervals completed |
| Work | Duration of each active work interval in seconds |
| Rest | Rest or recovery time between intervals in seconds |
| Warmup | Warmup time in minutes |
| Cooldown | Cooldown time in minutes |
💡Tabata protocol (8 rounds of 20s on / 10s off) totals less than 4 minutes of work — one of the most time-efficient high-intensity formats available.
Quick Reference
| Format | Rounds | Work | Rest | Total (no WU/CD) |
|---|---|---|---|---|
| Tabata | 8 | 20s | 10s | 3m 50s |
| 30/30 HIIT | 10 | 30s | 30s | 9m 30s |
| 1-min on/off | 10 | 60s | 60s | 19m |
| 4-min Reps | 5 | 4m | 2m | 28m |
Practical Tips
💡 Use total session time to avoid overloading training days.
💡 Adjust rest length when intensity changes.
Frequently Asked Questions
❓ Does rest count after the last interval?
This model excludes post-final rest unless included in cooldown.
❓ Why include warmup and cooldown?
They materially affect total training time and recovery quality.