训练时长计算器

使用此训练时长计算器快速获得准确的计算结果。

Number of Exercises

Sets per Exercise

Average Rest Between Sets

sec

Warm-Up

min

Cool-Down

min

Total Duration

69 min

Time Under Load18 min

Total Rest Time27 min

Total Sets24

Total Duration vs Number of Exercises

公式

Total = Warm-Up + Set Time + Rest Time + Transition Time + Cool-Down

Set Time: ~45 seconds per set (average)

Rest Time: Based on your rest period setting

Transition Time: ~1.5 minutes per exercise (changing equipment, plates)

Most effective workouts last 45-90 minutes. If your workout exceeds 90 minutes, consider reducing exercises or using supersets to maintain intensity.

6 exercises, 4 sets each, 90-second rest, 10 min warmup, 5 min cooldown.

01Total sets = 6 * 4 = 24
02Set time = 24 * 0.75 = 18 min
03Rest periods = (24 - 6) * 90 / 60 = 27 min (no rest after last set of each exercise)
04Transition time = 6 * 1.5 = 9 min
05Total = 10 + 18 + 27 + 9 + 5 = 69 min

How long should a workout be?

Most effective resistance training workouts last 45-75 minutes. Beyond 90 minutes, cortisol rises and performance drops significantly.

How can I shorten my workout?

Use supersets (two exercises back-to-back), reduce rest periods, or reduce the number of exercises. Quality of sets matters more than quantity.

Does workout duration affect results?

Not directly. What matters is total volume, intensity, and progressive overload. Shorter, focused workouts can be just as effective as longer ones.

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