Interval Training Calculator
Calculate interval paces and create structured speed workouts based on your fitness.
Your Fitness
minutes
seconds
400m Target Time
1:37
Recovery: 1:37
Suggested Workout
8-12 x 400m
VO2max, speed endurance
All Interval Times
200m0:45
400m1:37
600m2:26
800m3:21
1000m4:11
1200m5:01
1600m6:54
Interval Training Guidelines
Interval training develops VO2max and running economy. Key principles:
- Warm up thoroughly (10-15 min easy + strides)
- Start conservatively - better to finish strong than fade
- Recovery can be jogging or standing rest
- Limit hard interval sessions to 1-2 per week
- Total hard running should be 5-10% of weekly mileage