间歇训练计算器 — 公式
## 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)
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)
计算示例
8 x 60-second intervals with 60-second rest, 10 min warmup, 5 min cooldown.
- Total work = 8 * 60 = 480 seconds = 8.0 min
- Total rest = 7 * 60 = 420 seconds = 7.0 min (7 rest periods between 8 intervals)
- Interval block = (480 + 420) / 60 = 15.0 min
- Total session = 10 + 15.0 + 5 = 30.0 min
- Work:Rest ratio = 60/60 = 1.00