Calculadora de Treino Intervalado — Formula

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)

    • Exemplo Resolvido

    8 x 60-second intervals with 60-second rest, 10 min warmup, 5 min cooldown.

    1. Total work = 8 * 60 = 480 seconds = 8.0 min
    2. Total rest = 7 * 60 = 420 seconds = 7.0 min (7 rest periods between 8 intervals)
    3. Interval block = (480 + 420) / 60 = 15.0 min
    4. Total session = 10 + 15.0 + 5 = 30.0 min
    5. Work:Rest ratio = 60/60 = 1.00