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  • Interval Workout "A" 30:00 Minutes (30:00)

    Exercises:
    • Warmup / 70% Effort
    • :30 @ 90% Effort
    • :30 @ 60% Effort
    • 3:00 @ 75% Effort
    • 2:00 @ 75% Effort
    • Warmup / 70% Effort 4:00
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • 3:00 @ 75% Effort 3:00
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • 3:00 @ 75% Effort 3:00
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • 2:00 @ 75% Effort 2:00

  • Interval Workout "B" 30:00 Minutes (30:00)

    Exercises:
    • Warmup / 70% Effort
    • :30 @ 90% Effort
    • :30 @ 60% Effort
    • :30 @ 95% Effort
    • :30 @ 100% Effort
    • 4:00 @ 75% Effort
    • Low Intensity / 60% Effort
    • Warmup / 70% Effort 4:00
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 95% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 95% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 100% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 100% Effort 0:30
    • :30 @ 60% Effort 0:30
    • 4:00 @ 75% Effort 4:00
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 95% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 95% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 95% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 100% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 100% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 100% Effort 0:30
    • :30 @ 60% Effort 0:30
    • 4:00 @ 75% Effort 4:00
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 95% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 100% Effort 0:30
    • Low Intensity / 60% Effort 0:30

  • Interval Workout "C" 30:00 Minutes (30:00)

    Exercises:
    • Warmup / 70% Effort
    • :40 @ 90% Effort
    • :20 @ 60% Effort
    • :30 @ 90% Effort
    • :30 @ 60% Effort
    • :20 @ 90% Effort
    • :40 @ 60% Effort
    • 5:00 @ 75% Effort
    • Warmup / 70% Effort 4:00
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :20 @ 90% Effort 0:20
    • :40 @ 60% Effort 0:40
    • :20 @ 90% Effort 0:20
    • :40 @ 60% Effort 0:40
    • :20 @ 90% Effort 0:20
    • :40 @ 60% Effort 0:40
    • :20 @ 90% Effort 0:20
    • :40 @ 60% Effort 0:40
    • 5:00 @ 75% Effort 5:00
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :20 @ 90% Effort 0:20
    • :40 @ 60% Effort 0:40
    • :20 @ 90% Effort 0:20
    • :40 @ 60% Effort 0:40
    • :20 @ 90% Effort 0:20
    • :40 @ 60% Effort 0:40

  • Interval Workout "D" 30:00 Minutes (30:00)

    Exercises:
    • Warmup / 70% Effort
    • 1:00 @ 90% Effort
    • 1:00 @ 60% Effort
    • 2:00 @ 75% Effort
    • :30 @ 100% Effort
    • :30 @ 60% Effort
    • Low Intensity / 60% Effort
    • Warmup / 70% Effort 4:00
    • 1:00 @ 90% Effort 1:00
    • 1:00 @ 60% Effort 1:00
    • 1:00 @ 90% Effort 1:00
    • 1:00 @ 60% Effort 1:00
    • 1:00 @ 90% Effort 1:00
    • 1:00 @ 60% Effort 1:00
    • 1:00 @ 90% Effort 1:00
    • 1:00 @ 60% Effort 1:00
    • 2:00 @ 75% Effort 2:00
    • :30 @ 100% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 100% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 100% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @100% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 100% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 100% Effort 0:30
    • :30 @ 60% Effort 0:30
    • 2:00 @ 75% Effort 2:00
    • 1:00 @ 90% Effort 1:00
    • 1:00 @ 60% Effort 1:00
    • 1:00 @ 90% Effort 1:00
    • 1:00 @ 60% Effort 1:00
    • 1:00 @ 90% Effort 1:00
    • 1:00 @ 60% Effort 1:00
    • 1:00 @ 90% Effort 1:00
    • Low Intensity / 60% Effort 1:00

  • Interval Workout "E" 30:00 Minutes (30:00)

    Exercises:
    • Warmup / 70% Effort
    • :40 @ 90% Effort
    • :20 @ 60% Effort
    • :40 @ 95% Effort
    • :40 @ 100% Effort
    • 4:00 @ 75% Effort
    • :30 @ 90% Effort
    • :30 @ 60% Effort
    • :30 @ 95% Effort
    • :30 @ 100% Effort
    • :20 @ 90% Effort
    • :40 @ 60% Effort
    • :20 @ 95% Effort
    • :20 @ 100% Effort
    • Warmup / 70% Effort 4:00
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :40 @ 95% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :40 @ 95% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :40 @ 100% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :40 @ 100% Effort 0:40
    • :20 @ 60% Effort 0:20
    • 4:00 @ 75% Effort 4:00
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 95% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 95% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 100% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 100% Effort 0:30
    • :30 @ 60% Effort 0:30
    • 4:00 @ 75% Effort 4:00
    • :20 @ 90% Effort 0:20
    • :40 @ 60% Effort 0:40
    • :20 @ 90% Effort 0:20
    • :40 @ 60% Effort 0:40
    • :20 @ 95% Effort 0:20
    • :40 @ 60% Effort 0:40
    • :20 @ 95% Effort 0:20
    • :40 @ 60% Effort 0:40
    • :20 @ 100% Effort 0:20
    • :40 @ 60% Effort 0:40
    • :20 @ 100% Effort 0:20
    • :40 @ 60% Effort 0:40

  • Interval Workout "F" 30:00 Minutes (30:00)

    Exercises:
    • Warmup / 70% Effort
    • :40 @ 90% Effort
    • :20 @ 60% Effort
    • :30 @ 95% Effort
    • :30 @ 60% Effort
    • :20 @ 100% Effort
    • :40 @ 60% Effort
    • 5:00 @ 75% Effort
    • Warmup / 70% Effort 4:00
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :30 @ 95% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 95% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 95% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 95% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :20 @ 100% Effort 0:20
    • :40 @ 60% Effort 0:40
    • :20 @ 100% Effort 0:20
    • :40 @ 60% Effort 0:40
    • :20 @ 100% Effort 0:20
    • :40 @ 60% Effort 0:40
    • :20 @ 100% Effort 0:20
    • :40 @ 60% Effort 0:40
    • 5:00 @ 75% Effort 5:00
    • :20 @ 100% Effort 0:20
    • :40 @ 60% Effort 0:40
    • :20 @ 100% Effort 0:20
    • :40 @ 60% Effort 0:40
    • :20 @ 100% Effort 0:20
    • :40 @ 60% Effort 0:40
    • :30 @ 95% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 95% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 95% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20

  • Interval Pre-Workout "A" 15:00 Minutes (15:00)

    Exercises:
    • Warmup / 70% Effort
    • :40 @ 90% Effort
    • :20 @ 60% Effort
    • 1:00 @ 75% Effort
    • :20 @ 90% Effort
    • :40 @ 60% Effort
    • Warmup / 70% Effort 4:00
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20
    • 1:00 @ 75% Effort 1:00
    • :20 @ 90% Effort 0:20
    • :40 @ 60% Effort 0:40
    • :20 @ 90% Effort 0:20
    • :40 @ 60% Effort 0:40
    • :20 @ 90% Effort 0:20
    • :40 @ 60% Effort 0:40
    • :20 @ 90% Effort 0:20
    • :40 @ 60% Effort 0:40
    • :20 @ 90% Effort 0:20
    • :40 @ 60% Effort 0:40

  • Interval Pre-Workout "B" 15:00 Minutes (15:00)

    Exercises:
    • Warmup / 70% Effort
    • :20 @ 100% Effort
    • :40 @ 60% Effort
    • :30 @ 95% Effort
    • :30 @ 60% Effort
    • :40 @ 100% Effort
    • :20 @ 60% Effort
    • 2:00 @ 75% Effort
    • :40 @ 90% Effort
    • Warmup / 70% Effort 4:00
    • :20 @ 100% Effort 0:20
    • :40 @ 60% Effort 0:40
    • :20 @ 100% Effort 0:20
    • :40 @ 60% Effort 0:40
    • :30 @ 95% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 95% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :40 @ 100% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :40 @ 100% Effort 0:40
    • :20 @ 60% Effort 0:20
    • 2:00 @ 75% Effort 2:00
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :30 @ 95% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :20 @ 100% Effort 0:20
    • :40 @ 60% Effort 0:40

  • Interval Pre-Workout "C" 15:00 Minutes (15:00)

    Exercises:
    • Warmup / 70% Effort
    • 1:00 @ 90% Effort
    • 1:00 @ 60% Effort
    • 1:00 @ 75% Effort
    • :30 @ 90% Effort
    • :30 @ 60% Effort
    • Warmup / 70% Effort 4:00
    • 1:00 @ 90% Effort 1:00
    • 1:00 @ 60% Effort 1:00
    • 1:00 @ 90% Effort 1:00
    • 1:00 @ 60% Effort 1:00
    • 1:00 @ 90% Effort 1:00
    • 1:00 @ 60% Effort 1:00
    • 1:00 @ 75% Effort 1:00
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 90% Effort 0:30
    • :30 @ 60% Effort 0:30

  • Interval Post-Workout "D" 15:00 Minutes (15:00)

    Exercises:
    • 1:00 @ 90% Effort
    • 1:00 @ 60% Effort
    • :40 @ 90% Effort
    • :20 @ 60% Effort
    • :30 @ 95% Effort
    • :30 @ 60% Effort
    • :20 @ 100% Effort
    • :40 @ 60% Effort
    • 1:00 @ 90% Effort 1:00
    • 1:00 @ 60% Effort 1:00
    • 1:00 @ 90% Effort 1:00
    • 1:00 @ 60% Effort 1:00
    • 1:00 @ 90% Effort 1:00
    • 1:00 @ 60% Effort 1:00
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :40 @ 90% Effort 0:40
    • :20 @ 60% Effort 0:20
    • :30 @ 95% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 95% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :30 @ 95% Effort 0:30
    • :30 @ 60% Effort 0:30
    • :20 @ 100% Effort 0:20
    • :40 @ 60% Effort 0:40
    • :20 @ 100% Effort 0:20
    • :40 @ 60% Effort 0:40
    • :20 @ 100% Effort 0:20
    • :40 @ 60% Effort 0:40

About Interval Timer

Interval Timer is a website that allows users to create HIIT, circuit training, round, tabata or custom timers to share online with their friends or clients.

The website is also allows users of Seconds Pro to share their timers from the app with non-users.

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