Calculateur d'Entraînement par Intervalles
Planifiez vos séances d'entraînement par intervalles.
Total Session
30.0 min
Total Session vs Work Duration
Formule
## How to Plan Interval Training Interval training alternates high-intensity work periods with rest or low-intensity recovery. ### Key Variables - **Work Duration**: Time spent at high intensity - **Rest Duration**: Recovery between intervals - **Work:Rest Ratio**: Determines the energy system targeted ### Work:Rest Guidelines - **1:3-1:5** for power/speed (sprints, 10-30 sec) - **1:1-1:2** for VO2max (60-120 sec intervals) - **2:1-3:1** for lactate threshold (longer tempo intervals)
Exemple Résolu
8 x 60-second intervals with 60-second rest, 10 min warmup, 5 min cooldown.
- 01Total work = 8 * 60 = 480 seconds = 8.0 min
- 02Total rest = 7 * 60 = 420 seconds = 7.0 min (7 rest periods between 8 intervals)
- 03Interval block = (480 + 420) / 60 = 15.0 min
- 04Total session = 10 + 15.0 + 5 = 30.0 min
- 05Work:Rest ratio = 60/60 = 1.00
Questions Fréquentes
What is the best work:rest ratio?
It depends on your goal. For aerobic fitness, use 1:1 to 2:1. For speed and power, use 1:3 to 1:5 to allow fuller recovery.
How many intervals should I do?
Start with 4-6 and progress to 8-12. The total should be manageable while maintaining quality in each interval.
How hard should intervals feel?
Work intervals should feel hard (RPE 7-9 out of 10). If you can comfortably talk, increase intensity. If you cannot complete the set, reduce intensity.
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