Interval Workout Planner
Fit one complete interval session into your weekly time and a proposed hard-minute budget.
Sketch one interval session inside a mostly easy week. The proposed budget is a planning rule, not a test of readiness or injury risk.
No account needed. Calculated in your browser.
New interval dose
Allow about 60 min including easy work
Easy work after
282 min easy/base
Proposed weekly hard budget
25 min room before this dose · 7 min left after · 6% hard after
Replace a session; keep the week steady
Weekly minutes after the proposed dose
Controlled threshold intervals
Hard steady, never all-out
10-15 min easy jog, then a few relaxed pickups.
3 x 6 min controlled threshold.
3 min very easy between reps.
10 min easy jog.
Easy aerobic.
Controlled threshold intervals, allow about 60 min including easy work.
Recovery easy.
Easy aerobic.
Long easy, about 90 min.
This is a session order, not a day-by-day schedule. Split the remaining easy minutes across the week and leave the recovery spacing shown above.
Replace one easy session with the interval session instead of adding extra weekly load.
Keep the session hard enough to create a signal, but controlled enough to repeat next week.
Keep the next day easy, and keep the long session easy unless the plan says otherwise.
The planner scores weekly time, consistency, long-session size, session count, and your chosen base signal. Its internal categories allow roughly 4–10% hard minutes, rounded to five minutes. The category “Ready for intervals” is a model label, not measured fitness or clinical clearance.
Complete repetitions must fit the remaining hard budget. The full session, including warmup, recoveries, and cooldown, must also fit the weekly time after reserving your longest easy session, existing hard work, and time for the other sessions. Easy padding is shortened when necessary. The model does not account for injury, illness, all other sports, or total life stress.
From numbers to understanding
Explore an interval session and a sample week using your current volume, consistency, existing hard minutes, and longest easy session. The proposed intensity budget is a planning heuristic. It cannot assess injury risk or establish readiness for intervals.
Choose running or cycling and the interval focus you want to explore.
Enter weekly aerobic minutes, total planned sessions, existing hard minutes, consistency, and longest easy session.
Review the full session including warmup, recoveries, and cooldown. Replace an easy session and allow lighter or rest days around harder work.
No. The tool uses a simplified volume and consistency model. It cannot assess your health, injury history, readiness, or individual training needs. Use the sample as a planning prompt and adjust it with relevant professional guidance.
Its internal model proposes a small share of weekly time for harder work. Existing hard minutes reduce that room, and a complete protocol must also fit the total available time. These limits are heuristics rather than established safety thresholds.
The tool can illustrate how sessions fit into a week, but it does not establish readiness for intervals. Build repeatable easy activity and choose appropriate progression with a coach when needed. An easy-only result is a useful outcome.
Explore the ideas behind the numbers.
Keep exploring
Zone Training Log
A privacy-first training log for iOS and Android. Free to start. Yours to make personal.
