How to Calculate Work Interval

Work intervals during interval training are the periods of high-intensity training. These are alternated with rest intervals, where you do not train as hard. Exercising in this manner encourages your body to burn more fat once the workout is complete, because it is unable to predict or compensate for what kind of stress you are going to put it through. There are two variables for your work interval: time and intensity. A few different factors that affect both of these values.

Instructions

    • 1

      Calculate your maximum heart rate by subtracting your age from 220. So, if you are 24 years old, your maximum heart rate is 196. If you are 50, then your maximum heart rate is 170.

    • 2

      Exercise until you are at 70 percent of your maximum heart rate. This is the level you want for your rest intervals.

    • 3

      Exercise harder during your work intervals until your heart rate reaches 90 percent of your maximum. You can do this by changing the speed or intensity. For example, if you are on an exercycle you could pedal faster to increase your heart rate or you could increase the resistance.

    • 4

      Pedal at your work interval for half the length of your rest intervals. So, if you want to have a 1-minute work interval, your rest interval should be 2 minutes. If you want a 2 minute work interval, your rest interval should be 4 minutes, and so on.