Interval Training Work-to-Rest Ratio Calculator

Choose your desired work-to-rest ratio, number of rounds, and total available time to get precise interval durations for your workout.

Total workout time available (minutes)

Number of rounds

Work-to-rest ratio (work:rest, e.g. 2 means 2:1) — 2x

Warm-up / cooldown time (minutes)

Work Interval Length

—

Work interval (seconds)—

Rest interval (seconds)—

Total per round (seconds)—

Total work time (minutes)—

About this calculator

Calculate work and rest interval durations for HIIT-style training based on total session time, ratio, and round count.

What is a good work-to-rest ratio for beginners?

Beginners often start with a 1:2 ratio (more rest than work), while advanced athletes may use 2:1 or higher for intense HIIT sessions.

Does this include warm-up time?

Yes, you can subtract warm-up and cooldown time so the remaining time is split evenly across your work and rest intervals.

Can I use this for Tabata-style training?

Yes, set the ratio to 1 for a 20-second-work/20-second-rest style pattern, or adjust to match the classic Tabata 2:1 ratio.