Interval Structured Workout Format

There is a point to a workout routine. It can be as simple as completing a set time or distance, to guide you through a recovery run, a steady-state to build stamina, or even a hard HIIT session (High Intensity Interval Training) workout for peak performance and caloric burn.

Almost all structured, intentional workouts share the same basic properties. A routine is broken into time or distance “Series”, then from there a “Intervals” of time performing a certain specific action. With our iOS apps, we give you the choice of workouts based on either Heart Rate Zones or Pace Zones.

<Routine (for a specific workout type) >
	<Series 1 - do this Z times>
		<Interval 1>
		     <Do Pace / Effort Level A for X time / dist.>
		</End Interval 1>
	</End Series 1>
	<Series 2 - do this Z times>
		<Interval 1>
		     <Do Pace / Effort Level B for Y time / dist.>
		</End Interval 1>
		<Interval 2>
		     <Do Pace / Effort Level C for Z time / dist.>
		</End Interval 2>
	</End Series 1>
	<Series 3 - do this Z times>
		<Interval 1>
		    <Do Pace / Effort Level A for X time / dist.>
		</End Interval 1>
	</End Series 1>
</End Routine>

When you are doing custom Workout Routines, it helps to check out the Zone Notifications section so you are prompted to transition when you want.

Examples of Custom Workout Routines 

Recovery Run 30 min Run: Warm Up, Easy Run, Warm Down
Translates to: Interval 1 (repeat 1 time) – Zone 1 for 5 min. Then Interval 2 (repeat 1 time) Zone 2 for 20 min. Finish with Interval 3 (repeat 1 time) – Zone 1 for 5 min.

Steady State 4 mile Run: Warm Up, Strong Run, Warm Down
(Interval 1 (repeat 1 time) – Zone 1 for .25 miles. Then Interval 2 (repeat 1 time) Zone 3 for 3.5 miles. Finish with Interval 3 (repeat 1 time) – Zone 1 for .25 miles.

Walk / Jog 30 min: Warm up, Jog 1 min, Walk 1 min (do this for 20 min), Warm down. 
(Interval 1 (repeat 1 time) – Walking Pace Zone 5 min. Then Interval 2 (repeat 10 times) – Jogging Pace Zone for 1 minute then Walking Pace Zone for 1 minute. Finish with Interval 3 (repeat 1 time) – Walking Pace Zone 5 min.

Next: Creating Interval Structured Workouts on our iOS apps

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